CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Sets, For Quality

:30 sec Row

:15 Wall Supported Hanstand Hold

10 Down Dog Alternating Toe Taps

:20 sec Extended Reverse Plank Bridge

into..

Rowing Golf

Row to 1000m w/Partner

*switch partners every 100m, if partner rows to 97m then both partner must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must to 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish workout.

Metcon (3 Rounds for reps)

GPP

3 Sets, For Max Reps

AMRAP 5

12 Handstand Push-Ups

12 Synchro Alternating DB Snatch 50/35

24/18 Push-Ups

24/18 Calorie Row

-Max Synchro Alternating SA Devils Press 50/35

2:00 minute Rest between sets

COMP

3 Sets, For Max Reps

AMRAP 5

24 Strict Handstand Push-Ups

24 Synchro Alternating DB Snatch 50/35

24/18 Push-Ups

24/18 Calorie Row

-Max Synchro Alternating SA Devils Press 50/35

2:00 minute Rest between sets