CrossFit Trivium – CrossFit

Warm-up (No Measure)

Warm-Up

EMOM x 8

Minute 1: 30 second Jump Rope

Minute 2: 5/5 World’s Greatest Stretch

Minute 3: 7 Walking Inchworm Push-Ups

Minute 4: 10 Air Squats + 10 Alternating Step-Ups

Back Squat (Every 2:30 x 6
Set 1: 4 @ 65%
Set 2: 3 @ 70%
Set 3: 2 @ 75%
Set 4: 4 @ 65%+
Set 5: 3 @ 70%+
Set 6: 2 @ 75%+
)

:03 Pause at the bottom of the 1st Rep of every set

Metcon *needs review* (No Measure)

AMRAP 12

1-2-3-4-5-6..

Burpee Box Jumps 24/20”

2-4-6-8-10-12

Dual DB Step-Overs 24/20”, (50/35lb

10-20-30-40-50-60 Double Unders

Bonus Fitness (No Measure)

4 Sets, For Quality

5 Dual KB Front Rack Cyclist Squats 3030 Tempo

10/10 Single Leg Barbell Hip Thrust

15 Weighted GHD Hip Extensions