CrossFit Trivium – CrossFit

Warm-up (No Measure)

400m Group Run

Into..

2 Sets

3 Inchworm Push-Ups

5/5 Single Arm Ring Rows

7 Bar Kip Swings

9 Bootstrap Squats

Then..

Specific Prep and Have athletes touch on each movement they are planning to hit for the workout

Partner Metcon (Time)

GPP

For Time:

1600m Run

180 Air Squats

60 Pull-Ups

800m Run

90 Air Squats

30 Chest to Bar

400m Run

45 Air Squats

15 Bar Muscle Ups

COMP

For Time:

1600m Run

180 Air Squats

60 Pull-Ups

800m Run

90 Air Squats

30 Ring Muscle-Ups

400m Run

45 Air Squats

15 Rope Climbs

Partners will run together and split the reps inside as needed