CrossFit Trivium – CrossFit
Warm-up (No Measure)
3 Rounds
:30 Bike
3 Inchworms
3/3 Worlds Greatest Stretch
-then-
3 Rounds
5/5 Single Arm DB Press
5 Barbell Kang Squats
10 Single Unders/Crossover Single Unders
Back Squat (Every 2:00 x 5
5 Reps
Set 1-2: 70%
Set 3-4: 75%
Set 5: 78%)
Metcon (Time)
GPP
5 Rounds For Time:
20 Single Unders
10 Alternating Dumbbell Hang Clean and Jerk (35/25)
20 Crossover SingleUnders
10 Alternating Dumbbell Hang Snatch
COMP
5 Rounds For Time:
20 Crossover Single Unders
10 Alternating Dumbbell Hang Clean and Jerk (50/35)
20 Double Unders
10 Alternating Dumbbell Hang Snatch
Bonus Fitness (No Measure)
3 Rounds
:30 Hollow body rock; rest:10
20 Pike Lifts Over Dumbbell; rest :10
:30e Elbow Side Plank rest :30