CrossFit Trivium – CrossFit
Warm Up (No Measure)
AMRAP 6
8/6 Calorie 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 (4 Rounds for calories)
4 Sets: AMRAP 2
Echo Bike Max Calories
rest 4:00 between sets
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.
Bonus Fitness (No Measure)
Today’s bonus fitness is a cooldown walk. Your central nervous system should be appropriately taxed today, take a walk to the road and back as a group