CrossFit Trivium – RECESS

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W-U: Warm-up (No Measure)

3 rds

1 forward roll

4 paralette hops

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

To bench or ball

ss/w

1:00 assault runner

Rlift: Metcon (No Measure)

In 5 sets

Deadlift

10/10/5/3/1

Ss/ w

1:00 assault runner

WOD: Metcon (No Measure)

Amrap 8

100m air runner

:30 Plank

:30 Wall Sit

:30 hollow hold

5 Burpees

RWOD: Metcon (No Measure)

Emom 12

Min 1 – 5 back squats 35/45lbs

Min 2 – 5 pull-ups

Min 3 – 5 front squts 35/45lbs

Min 4 – 5 toes to bar

Game: Metcon (No Measure)

Coaches Choice