CrossFit – Thu, Nov 17


*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)

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)

2 Rounds

3:00 Row @ 5k Pace

rest 2:00

3:00 Ski @ 5k Pace

rest 2:00

3:00 C2 Bike @ 10k Pace

rest 2:00
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.