CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds

3/3 Worlds Greatest Stretch

6 Air Squats

:10 Handstand Hold into Eccentric to the floor

-then-

3 Sets

3 Thrusters

6 Back Squats

200m Bike

Back Squat (Every 2:30 x 5
3 Reps
Building from 75-85%)

Metcon Warm-up (No Measure)

2 Sets

10 Double Unders

3 Thrusters

3 Handstand Push-ups or 6 Push-ups
*discuss push-up standards

chest must make contact with the floor, while also maintaining proper plank positioning through the entire rep.

Metcon (Time)

GPP

3 Rounds for Time:

20 Double Unders

10 Thrusters (75/55)

-rest 1:00-

20 Push-ups

5 Thrusters (75/55)

COMP

3 Rounds for Time:

50 Double Unders

10 Thrusters (95/65)

-rest 2:00-

3 Rounds for Time:

15 Handstand Push-ups

5 Thrusters (95/65)