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CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Sets

5 PVC Pass Throughs

5 PVC Strict Press

5 PVC Push Press

10 Scap Pull-ups

:20 Hollow Hold

-then-

Empty Barbell Technique Work with Coach

*focus on body position in the dip position and neutral spine position at the top of the rep.

Push Press (EMOM x 12
Min 1: 2 @ 80-82%
Min 2: 3 Strict Pull-ups + 6 Push-ups (Comp 5 and 10))

Metcon (2 Rounds for time)

GPP

2 Rounds Each for Time:

24/17 Calorie C2 Bike

12 Toes to Bar

24/17 Calorie C2 Bike

12 Pull-ups

rest 3:00

COMP

2 Rounds Each for Time:

24/17 Calorie Echo

24 Toes to Bar

24/17 Calorie Echo

8 Bar Muscle Ups

rest 3:00

*ideally we are pushing the pace on the bikes and using the toes to bar to recovery.  Play with the style of toes to bar to keep the heart rate down. Or, if you are feeling good, try to speed the cadence up.

Bonus Fitness (3 Rounds for weight)

3 Sets

10 Dumbbell Bench Press

10 Strict Handstand Push-ups

10 Alt. Kettlebell Gorilla Row

Battle Cancer

Wallball Tik Tac Toe

Team Decider

Wod 1

10:00 Mins

Part A

120 Calorie C2 Bike

Part B

10 Wallball Over Catch/Shot

10 Synchro Push-ups

*increase by 2 reps each round

Wod 2

10 Min AMRAP

40 Air Squats

30 Synchro Sit-up

20 DB Ground to Overhead

10 Box Jump/ Step Over

5 Burpee DB Get Up