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CrossFit Trivium – CrossFit

Warm Up (No Measure)

10 Minutes

2:00 Bike

3 sets

20 ft Duck Walk

10 Empty Bar Back Squats

5 Empty Bar Strict Press

10 Hip switch

Back Squat (1×1 @ 95% )

20 Minutes

:00- 14:00

Build to a heavy for today, no more than 90-95% of the 1 rep from the CrossFit Total.

14:00-20:00

Perform 3 sets of 3 drop sets at 75% of the heavy for today.

Metcon (2 Rounds for time)

10 Minutes

Every 5:00 x 2

GPP

40/34 Cal C2 Bike

10 Shoulder to Overhead #135/95

Competitor

50/42 Cal echo

10 Shoulder to Overhead #155/105

Bonus Fitness (No Measure)

5 Sets

20 empty bar Z-Press

15 Delt side raise (light)

15 Delt front raise (light)