CrossFit Trivium – CrossFit

Warm-up (No Measure)

8 Min Coach Led Stretch

2:00 Seated Straddle

1:00e Pigeon Pose

1:00e Samson Stretch

2 x :30 Dead Hang

-then-

3 Sets

3 Inchworm + Push-up

25′ Walking Lunge

5 Hang Knee Raises/Toes to Bar

2 Sandbag Cleans (increasing weight)

-then-

Primer

5 Toes to Bar

25′ Walking Lunge *working weight

5 Calorie Ski

1 Sandbag Clean

Metcon (AMRAP – Rounds and Reps)

GPP

EMOM x 20

Min 1: 10 Toes to Bar

Min 2: 50′ Front Rack (50/35)

Min 3: 12/9 Calorie Ski

Min 4: 5 Sandbag Cleans (100/75)

COMP

EMOM x 20

Min 1: 15 Toes to Bar

Min 2: 50′ Front Rack/Overhead Walking Lunge (50/35)

Min 3: 15/12 Calorie Ski

Min 4: 5 Sandbag Cleans (150/100)
Front Rack/Overhead Walking Lunge

1 DB in the Front Rack

1 DB in the Overhead Position.

Group up with athletes using the same weights

Scale Reps to complete in 40-50 seconds at sub max effort