CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds

10 Scap Pull-ups

5 Push-ups

5/5 Reverse Lunge

:30 Plank

Bench Press (Every 1:30 x 5
5 Reps
Sets 1-2: 65%
Sets 3-4: 68%
Set 5: 70%)

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 8

5 Banded Strict Pull-ups

10 Push-ups

15 Air Squats

-rest 2:00-

AMRAP 8

5 Pike Push-ups (on box)

10 V-ups

15 Box Step Up (24″/20″)

COMP

AMRAP 8

5 Strict Pull-ups

10 Deficit Push-ups (45s/25s)

15 Air Squats

-rest 2:00-

AMRAP 8

5 Strict Handstand Push-ups

10 V-ups

15 Single Dumbbell Box Step Up (50/35) (24″/20″)
15 Total Step-ups

Alternating Legs

Use the rubber bumper plates for deficit push-ups.

Chest must touch the ground to count as a rep

Bonus Fitness (No Measure)

4 Sets

20 Banded Pull Aparts

15 Hip Extension

rest as needed