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CrossFit Trivium – CrossFit
Warm-Up (No Measure)
10 Minutes
2:00 machine of choice
3 sets
20 ft duck walk
10 Empty bar back squats
10 Hip switch
Back Squat (5×1 at 90% of established 1rm curing CF total )
18 Minutes
Take 8 minutes to build to 90% of your established 1RM from the CrossFit Total, or 9/10 RPE for today
E2MOM x 5
5×1 at 90% of established 1RM during CF total
Metcon (6 Rounds for time)
18 Minutes
Every 3:00 x 6
Odd- 1000m C2 Bike
Even- 500m Row
you will do both stations 3 times
Sub C2 Bike w/ 400m Run for Bigger Classes If Needed
Bonus Fitness (No Measure)
5 sets
12 Close grip bench press (light)
12 Dumbell Row (moderate)
12 Skull Crushers (light)