CrossFit Trivium – CrossFit
Warm-up (No Measure)
3 Rounds
5 Goblet Squats
5 Kettlebell Swings
25’e Single Arm Overhead Carry
-then-
2 Rounds
5 Empty Barbell Back Squat
10 Glute Bridges
Back Squat (3 x 4 @ 80%)
EMOM x 6
Odd: 4 Back Squat @ 80%
Even: 75′ Farmer Carry
Metcon (Time)
GPP
Every 4:00 x 3
500m/400m Row
12 Lateral Burpee Over Rower
12 Alt. Dumbbell Snatch (50/35)
COMP
Every 4:00 x 3
500m/400m Row
18 Lateral Burpee Over Row
18 Alt. Dumbbell Snatch (50/35)
*Score is slowest time*
Goal is to finish with about :45+ rest between efforts. If needed, scale back the distance on the row
Bonus Fitness (No Measure)
2-3 Sets:
10-12e Front Foot Elevated Dumbbell Reverse Lunge (2″ deficit)
:20 L-Sit Hold (hang)