CrossFit Trivium – CrossFit
Warm-up (No Measure)
3 Rounds
:10 Handstand Hold
5e Single DB Strict Press
5 Single DB RDL
:30 Echo Bike
5e Single Arm DB High Pull
5 Push-ups (or 3 hspu)
Metcon (AMRAP – Rounds and Reps)
GPP
4 x AMRAP 4
6 Handstand Push Ups
8 Sumo Deadlift High Pull (75/55)
10/7 Calorie Echo Bike
rest 2:00 between AMRAP
*Pick up where you left off each interval.
*be nice to the barbells and plates please
COMP
4 x AMRAP 4
6 Handstand Push Ups
8 Sumo Deadlift High Pull (95/65)
10/7 Ski Erg
rest 2:00 between AMRAPs
Bonus Fitness (No Measure)
For Quality:
5 Supersets
:15 Chin Over Bar Hold, Add Weight If Able
8 Pendlay Rows
-rest 1:00-
:15 Bottom of Ring Push Up Hold
12 Ring Push Ups
-rest 1:00-