CrossFit Trivium – CrossFit

Warm-up (No Measure)

EMOM x 8

Minute 1: :45 second Echo Bike

Minute 2: 10 Bar Kip Swings + 5 Inchworm Push-Ups

Minute 3: 10 Banded Face Pulls + 10 Banded T’s

Minute 4: :30 second Hollow Hold

Metcon (4 Rounds for reps)

GPP

2 Rounds

Station 1: AMRAP 6

2500m Echo Bike

Max Rep Burpee Box Jumps 24/20”

-Rest 3:00 minutes-

Station 2: AMRAP 6

1000m Run

Max Burpee Pull-Ups

-Rest 3:00 minutes-

COMP

2 Rounds Station 1: AMRAP 6

2500m Echo Bike

Max Rep Burpee Box Jumps 30/24”

-Rest 3:00 minutes-

Station 2: AMRAP 6

1000m Run

Max Burpee Bar Muscle Ups

-Rest 3:00 minutes-

Bonus Fitness (No Measure)

4 Sets, For Quality:

10 Single Dumbbell Bench Pull-Overs, Moderate Load

20 Barbell High Pulls @ 45/35lb

10/10 Single Arm Dumbbell Chainsaw Rows, Moderate Load

20 Seated Plate Full Raises, Light Load