CrossFit Trivium – CrossFit

Warm-up (No Measure)

10:00, For Quality

10 Scapular Push-Ups

2 Wall Walks + 10 second Nose to Wall Hold

8/8 Single Arm DB Upright Rows

8 Dual DB Bicep Curl to Arnold Press

20 Plank Shoulder Taps

Bench Press (Tempo Bench Press
Take 10:00 minutes to work up to a 5RM
(31×1) Tempo
)

Handstand Walk Progression (No Measure)

10:00-15:00 to work Skills and Drills

Metcon (Time)

GPP

4 Rounds, For Time

3 Wall Walks

12 Dual Dumbbell Thrusters @ 50/35lb

9/7 Strict Pull-Ups

Rest 1:00 minute between rounds

COMP

4 Rounds, For Time

4 Wall Walks

12 Dual Dumbbell Thrusters @ 50/35lb

4/3 Rope Climbs

Rest 1:00 minute between rounds

Bonus Fitness (No Measure)

5 Sets, For Load:

8/8 Dual Dumbbell Bulgarian Split Squats

10 DB Pull-Overs

-Max Freestanding or Wall Supported Handstand Hold