CrossFit Trivium – CrossFit

Warm-Up (No Measure)

8 Minutes

2 Sets

1:00 Ski/Row at moderate pace

10 PVC Passthrough

10 Air Squats

5 Empty Bar Strict Press w/:02 Pause at top

Strict Press (4×2 @ 90% of established 1RM during CF total)

15 minutes

Build to 90%, then:

Every 2:00 x 4

2 Reps @ 90% of established 1RM during CF total

Metcon (4 Rounds for time)

20 Minutes

Every 5:00 x 4

GPP

20/16 Calorie Row

25 Wallballs 20/14

35 Double Unders

**sets capped at 4:00

Competitor

20/16 Calorie Ski

30 Wallball 20/14

50 Double Unders

**sets capped at 4:00
Score is time for each set.

Bonus Fitness (No Measure)

4 sets

10 Tib Raises

10 Reverse Hypers

10 Single-leg Calf Raise