CrossFit Trivium – CrossFit
Warm-up (No Measure)
2 Rounds
5 Inchworm + Push-up
5 Jump Squats
5 Scap Pull-ups
5 Kip Swings
-then-
3 Rounds
5e Single Arm DB Thruster
3 Strict Pull-ups
5 Hollow Body Rocks
-then-
Warm-up Back Squat
Back Squat (5-5-5-3-3-3
Goal is 1 set every 2:30
)
Goal is to build up to 85-90% on your last 2 sets
Metcon (Time)
GPP
2 Rounds
75 Wallball (14/10)
200 Single Unders
20 Pull-ups
COMP
2 Rounds
75 Wallball (20/14)
150 Double Under
15 Bar Muscle Up
Time Cap: 18:00