CrossFit Trivium – CrossFit

Warm-up (No Measure)

During Brief

PVC Mobility

-then-

3 Rounds

9 Ring Row

6 Push-ups

ring rows

Round 1: Pronated

Round 2: Neutral

Round 3: Supinated

-then-

3 Sets

200m Bike

1 Ring Dip w/ :05 Eccentric

1 Chin–up w/ :05 Eccentric

Strength (No Measure)

3 Rounds

1:00 Max Rep Chin Ups

rest 1:00

3 Rounds

1:00 Max Rep Ring Dips

rest 1:00

Metcon Warm-up (No Measure)

:20 Bike

5 Russian KBS (talk about keeping the heels down)

:20 Bike

5 Russian KBS (talk about Keeping torso up until the load comes into the hips)

:20 Bike

5 KBS, full range, workout weight

Metcon (Time)

GPP

For Time:

50-40-30-20-10 KBS @ 53/35 lbs

1000m/900m C2 Bike

Time Cap 20:00

For Time:

50-40-30-20-10 KBS @ 53/35 lbs

1000m/900m Echo Bike

Time Cap 20:00
IF POSSIBLE sub with russian kettlebell swings before subbing with less weight

Bonus Fitness (No Measure)

3 sets

10 Alternating DB Bench Press

20 Bent Over Lat Pull Down