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CrossFit Trivium – CrossFit
Warm-up (No Measure)
5:00 Banded Shoulder Mobility
-then-
3 Rounds
3e Single Arm DB Strict Press
6 Ring Row
9 Air Squats
Strength (5 Rounds for weight)
Every 2:00 x 6
5 Seated DB Strict Press
5 Strict Chest to Bar Pull-ups
10 V-ups
*banded Chest to Bar Pull-ups are completely acceptable in order to keep volume up.
Metcon (No Measure)
GPP
EMOM x 16
Min 1: 12/10 Calorie Ski
Min 2: 12 DB Bench Press (35/25)
Min 3: 1 Round of Cindy
Min 4: rest
COMP
EMOM x 16
Min 1: 15/12 Calorie Ski
Min 2: 12 DB Bench Press (50/35)
Min 3: 9Bar Muscle Ups
Min 4: rest