CrossFit Trivium – CrossFit
Warm Up (No Measure)
AMRPAP 6
8/6 cal Echo Bike (moderate pace)
10 Air squats
20 ft Duck Walk
5 Broad Jump
Back Squat
22 Minutes
10 Minutes to build to your 80% from the CF total
Every 2:30 x 4
4 Reps at 80% of 1rm established during CF total
Metcon (5 Rounds for calories)
2:00 on 4:00 off x 4
Echo Bike Max Calories
The goal is the same calories or within a few each round. You should not come out so hard on round 1 that on round 4 you have a massive drop off. Strive for Repeatable sets with high-intensity effort.