CrossFit Trivium – CrossFit

Warm-up (No Measure)

4:00-5:00 Foam Roll

-then-

4:00-5:00 Calf/Quad Mobility

-then-

EMOM x 6

Min 1: C2 Bike for Distance

Min 2: Row for Distance

Min 3: 20 second Wall-Sit + 5 V-ups

Metcon (Part A) (4 Rounds for calories)

Every 2:00 x 8

Odd- 1:30 Max Calorie C2 Bike

Even- 1:00 Wall Sit

(16:00 total time)

-rest 4:00 before starting Part B
Our goal is to aim for 130-160% of our 20:00 AMRAP effort.

Bigger classes can start at either Part A or Part B

Metcon (Part B) (AMRAP – Reps)

Every 2:00 x 8

Odd- 1:30 Max Calorie Row

Even- 1:00 Max Rep V-Up
Score is total combined reps