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