CrossFit Trivium – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

:30 each leg calf stretch

400m run

2 rds

15 cherry pickers

5 pushups

B: Metcon (2 Rounds for distance)

2 sets:

5 min row @ 5k pace

Rest 2:00 min

3 min row @ 2k pace

Rest 3 min

1 min row @ 1k pace

Rest 5:00

2 scores – total distance for 1st set and total distance for 2nd set

C: Metcon (No Measure)

Accessory – Core

3-5 sets:

:20 L-sit

:40 side bend e/ side 50/35#

:60 front plank

Rest :60

Crossover symmetry (recovery protocol, focus on scapular control)