CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

200m Run

-then-

25′ each movement

Inchworm

Duck Walk

Butt Kicks

Lunges w/ Twist

High Kicks

B: Metcon (Time)

GPP

For time:

100 Calorie Row

100 Calorie Ski

100 Calorie Bike Erg

COMP

For time:

100 Calorie Row

100 Calorie Ski

100 Calorie Echo

GPP Goal Paces

12/10 Calories Per minute across

Comp Goal Paces

20+/15 per minute Row

15/12 per minute Ski

15/11 per minute Bike

try to settle into a consistent pace from the beginning based on feel. With any luck, we are looking for a slow build in intensity on the back half of the bikes

C: Metcon (No Measure)

Bonus Fitness

Accumulate

100 Banded Good Morning

100 Hollow Body Rocks