CrossFit Trivium – CrossFit

Warm-up (No Measure)

2:00 cardio of choice

-2 rounds-

10 PVC pass thru

10 PVC good morning

10 air squat

8 light DB strict press

8 push up

:15 sandbag hold (lighter than skill sandbag)

Strength (5 Rounds for weight)

Every 2:00 x 5

50′ Sandbag Carry (choose weight)

3 Weighted Ring Dips

Metcon (AMRAP – Rounds and Reps)

GPP

EMOM x 24

Min 1: 15/12 Calorie Row

Min 2: 10/7 Ring Dips

Min 3: 2 Rope Climb

Min 4: 8 Burpee Box Jump Over (24/20)

COMP

EMOM x 24

Min 1: 15/12 Calorie Row

Min 2: 10/7 Strict Ring Dips

Min 3: 2 Rope Climb

Min 4: 8 Burpee Box Jump Over (24/20)

Bonus Fitness (No Measure)

15:00 EMOM

Minute 1 – :30 Weighted Plank

Minute 2 – :30 Hanging Flutter Kicks

Minute 3 – :30 Weighted Russian Twists