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CrossFit Trivium – CrossFit

Daily Brief (No Measure)

Today is a fun little mix of Calories on the Bike, Double Unders and Toe to Bar. The focus here will be maintaining a good pace and quick transitions between movements

Warm-up (No Measure)

3 Sets, Increasing Intensity

30 second Bike

15 second Transition

30 second Jump Rope Practice

15 second Transition

30 second Scapular Pull-Ups

15 second Transition

30 second Alternating V-Ups

15 second transition

Body Weight Strength (No Measure)

EMOM x 12

Min 1: 5-8 Deficit HSPU

Min 2: 5-8 Strict Chest to Bar Pull-ups

Min 3: 5-8 Strict Ring Dips

Min 4: Rest

Metcon (Time)

GPP

For Time:

60 Double Unders

30/21 Calorie Echo Bike

15 Toe to Bar

40 Double Unders

20/14 Calorie Echo Bike

15 Toe to Bar

20 Double Unders

10/7 Calorie Echo Bike

15 Toe to Bar

COMP

For Time:

100 Double Unders

30/21 Calorie Echo Bike

20 Toe to Bar

100 Double Unders

20/14 Calorie Echo Bike

20 Toe to Bar

100 Double Unders

10/7 Calorie Echo Bike

20 Toe to Bar

Bonus Fitness (No Measure)

Accumulate

3:00 Weighted Plank

2:00/2:00 High Low Crossbody KB Carry

1:00 L-Sit