CrossFit Trivium – RECESS

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W-U: Warm-up (No Measure)

3 rds

1 forward roll

under/over hurdles

10 squats

10 sit-ups

rest 2 min

Hip stretches

RWU: Warm-up (No Measure)

3 rds

10 pvc front squats

10 pvc thrusters

10 pvc push press

100m ski erg

Then

Banded shoulder stretches :30 each

Skill: Metcon (No Measure)

4 rds NFT

Single Leg Squat x 10 – 12 each leg

Teens – off the post or to a band

Kids – to a bench

ss/w

1:00 assault runner

Rlift: Metcon (No Measure)

In 5 sets

Deadlift

10/10/8/8/6

Ss/ w

5 box jumps

WOD: Metcon (No Measure)

EMOM 12

:30 work / :30 rest

Plank

Wall Sit

Flutter kicks

Pushups

RWOD: Metcon (No Measure)

Emom 12

Min 1 – 8-10 burpees

Min 2 – 5 pull-ups

Min 3 – 12 sit-ups

Min 4 – 5 toes to bar

Game: Metcon (No Measure)

Coaches Choice