CrossFit – Fri, Nov 18

Announcements

*Thanksgiving Schedule*

Wednesday 23rd- normal schedule

Thanksgiving – 9:00am Only

Friday- 8:00am, 9:00am, 10:00am

Saturday- normal schedule

CrossFit Trivium – CrossFit

Warm-up (No Measure)

Teams of 2

2 Rounds

Athlete 1: Air Runner or Echo Bike

Athlete 2:

5 Push-ups

10 Air Squats

10 Alternating Reverse Lunges

Front Squat (Every 2:00 x 3
5 Reps @ 70-75%)

Back Rack Reverse Lunges (3 x 12 (total)
alternating reps

Rest 1:30 between sets)

Goal is heavier than last week.

Metcon (Time)

GPP

For Time:

25/18 Calorie Echo

20 DB Box Step Overs (50s/35s)¬†(20″ for all)

30 Toes to Ring

20 DB Box Step Overs (50s/35s)

5 Wall Walks

COMP

For Time:

30/24 Calorie Echo

20 DB Box Step Overs (50s/35s) (24″/20″)

12 Ring Muscle Ups

20 DB Box Step Overs (50s/35s)

100′ Handstand Walk
Coaches Run heats of 6 Athletes.

Have a new wave start Every 3:00 to allow time for all athletes to get on the rings.

Comp athletes, we are looking for unbroken efforts on the Box Step Overs and Muscle Ups if possible.

Scale back to one DB if needed to keep intensity up