CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds, Increasing Intensity

200m Run

10 Goblet Cossack Squats

5/5 SA Bottoms Up KB Press

20 Bear Plank Shoulder Taps

Metcon (Time)

GPP

4 Rounds

Partner 1: 400m Run

Partner 2:

25ft Dual KB Farmers Walking Lunges

10 Dual KB Push Press

25ft Dual KB Front Rack Walking Lunges

3 Wall Walks

Partner 2: 400m Run

Partner 1:

25ft Dual KB Farmers Walking Lunges

10 Dual KB Push Press

25ft Dual KB Front Rack Walking Lunges

3 Wall Walks

COMP

4 Rounds

Partner 1: 400m Run

Partner 2:

25ft Dual KB Front Rack Walking Lunges

10 Dual KB Push Press

25ft Dual KB Overhead Walking Lunges

3 Wall Walks

Partner 2: 400m Run

Partner 1:

25ft Dual KB Front Rack Walking Lunges

10 Dual KB Push Press

25ft Dual KB Overhead Walking Lunges

3 Wall Walks
*for clarification, each athlete will run 400m 4 Times

Bonus Fitness (No Measure)

3 Sets, For Quality

1:00 Plank Hold

:30 Hollow Hold

:30/:30 Side Plank

20 Alternating V-Ups