CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Sets, For Quality

1:00 minute Row (:30 ez, :20 Mod, :10 Hard)

10 Alternating Cossack Squats

10/10 Single Leg Glute Bridges

8/8 Bird Dogs w/Pause

:20 second Dead-Bugs

Back Rack Reverse Lunges (Every 2:00 x 4
5 Reps/Leg

)

Perform all 5 reps on one leg, then all 5 reps on the other leg

starting @ 100% of your 10RM and increasing load to a max for the day

Metcon (AMRAP – Rounds)

GPP

EMOM x 20

Min 1: 15/12 Calorie Row

Min 2: 50′ *DB Walking Lunge* (50s/35s)

Min 3: 15/10 Calorie Echo

Min 4: Rest

COMP

EMOM x 20

Min 1: 18/15 Calorie Row

Min 2: 50′ *DB Walking Lunge* (70s/50s)

Min 3: 18/12 Calorie Echo

Min 4: Rest
*DB Walking Lunge*

Round 1: Farmer Position

Round 2: Front Rack Position

Round 3: R Overhead + L Front Rack

Round 4: L Overhead + R Front Rack

Round 5: Double Overhead

Bonus Fitness (No Measure)

3-4 Sets, For Quality

:20/:20 Single Leg Sorenson Hold

:45 second Sandbag Bear Hug Hold

100ft Reverse Sled Drag

100ft Sled Push