CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Sets

5/5 Worlds Greatest Stretch

10 Single Leg Box Squats

3 Inchworm + Push-up

-then-

3 Sets

5 Empty Barbell Front Squat

4 Ring Row

3 Toes to Bar/Ring

Front Squat (Every 2:00 x 5
6 Reps

Sets 1-2: 50-60%
Sets 3-5: 70-75%)

Metcon (3 Rounds for reps)

GPP

3 Sets

Pull-up Bar Complex

20 DB Box Step (50/35)

Max Rep Burpee Box Jump (24″/20″)

rest 1:00

COMP

3 Sets

AMRAP 3

5 Ring Complex

20 Pistol Squat

Max Rep Burpee Box Jump (30″/24″)

rest 1:00

*score is only burpee box jumps completed
Bar Complex: 1 Toes to Bar + 1Pull-up + 1 Chest to Bar Pull-up

Ring Complex: 1 Toes to Ring + 1 Muscle Up + 1 Ring Dip

Scaled Complex: (only 1 time through)

15Hanging Knee Raises

10 Ring Row (or jumping pull-ups

5 Push-ups