CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Sets

10/10 Standing Pallof Press

20 Bear Plank Shoulder Taps

10 Goblet Squats (light)

5 Hollow to Arch Rolls

Bench Press (Every 2:00 x 5
Set 1: 5 @ 72%
Set 2: 5 @ 75%
Set 3: 4 @ 77%
Set 4: 4 @ 80%
Set 5: 3 @ 82%
)

Metcon (Time)

GPP

For Time

21-15-9

Toe to Bar

Shoulder to Overhead 115/85

Wall Balls 20/14

COMP

For Time

21-15-9

Toe to Bar

Shoulder to Overhead 135/95

Wall Balls 30/20
Time Domain: 7:00-11:00 minutes

Time Cap: 15:00 minutes

Bonus Fitness (No Measure)

3-4 Sets, For Quality

100ft Kettlebell Farmers Walk @ Challenging Load

5 Strict Ring Dips @ 31×1 Tempo

30 second Ring Row Hold

8-10 Ring Tricep Skull Crusher 20X1

Rest as needed