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)
EMOM x 8 (:40 at each station)
Min 1: Inchworms
Min 2: C2 Bike
Min 3: Row
Min 4: Dead Hang from Pull-up Bar
Gymnastics Conditioning (No Measure)
10 AMRAP for Quality
Handstand Push-up Eccentrics
*goal is 10-20 reps
Kick-up upside down, lower the head to the ground as slowly as possible, then kick down. (no pressing)
-add an abmat if needed or deficit if possible.
Metcon (6 Rounds for distance)
3:00 Row @ 5k Pace
3:00 Ski @ 5k Pace
3:00 C2 Bike @ 10k Pace
During each rest period:
8 Push-ups + 8 Sit-ups in the first minute.
Our main priority is maintain pacing. If our paces start to slow, modify the reps during active recovery to allow adequate rest.