CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds

3/3 Worlds Greatest Stretch

4 Empty Barbell Front Squats

4 Push-ups

200m Echo Bike (.2 km)

Front Squat (Every 2:30 x 5
4 Reps @ 80%
3 Seated Box Jump )

Sit on bench

Jump on box

Metcon (Time)

GPP (Teams of 2)

1000mRow

50 Kipping Handstand Push-ups

3000m/2500m Echo Bike

50 Dumbbell Bench Press (50/35)

1000m Ski

50 Deficit Push-ups (45lb/25lb plate)

COMP (Teams of 2)

1000m Row

50 Strict Handstand Push-ups

3000m/2500m Echo Bike

50 Dumbbell Bench Press (70/50)

1000m Ski

50 Ring Dips
(set boxes up to use the ring muscle ups rings for ring dips if needed)