CrossFit – Wed, Mar 29


5 Week Aerobic Conditioning Class Starts April 11th

Every Tuesday and Thursday Night

Focus on 2k Row and 5k Run, Improve Technique, Understand Energy Systems, and Personalized Paces for each session

Sign up at the front and ask Coach Matt for more details

CrossFit Trivium – CrossFit

Warm-up (No Measure)

Dynamic Warm Up x2 sets

25’ Segments

High Knees

Butt Kicks

Traveling Worlds Greatest Stretch

Lateral shuffle ( 25’ Each Direction )

Punters Kick

Inch Worm



10-15 High Box Jumps (not max effort please)

Metcon (Time)

10 Rounds for Time

100m Run

2 Wall Walk

10 Alternating DB Hang Snatch (50/35)

10 Rounds for Time

100m Run

25′ Handstand Walk

5 Devil Press

then core accessory:

tabata x10 rounds

20 on / 10 off

weighted Russian twist

3 sets

:30 side plank each side
100m Run is out the garage door and tape line towards middle of the front door