Announcements
*Double Under Clinic* with Coach Matt
Thursday December 8th @ 6:00pm
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BeReady Injury Screenings
December 12, from 12:00pm-6:00pm
Sign up here:calendly.com/bereadypt/cftrivium
CrossFit Trivium – RECESS
A1: Warm-up (No Measure)
5:00 amrap
50ft shuttle
10 squats
50ft shuttle
5 burpees
rest 1:00
4:00 amrap
Dodgeball
if hit or ball caught, 5 pushups pnalty before going back in
A2: Warm-up (No Measure)
3 rds
10 jump rope
5 burpees
10 jump lunges
100ft shuttle run
Then
4way banded shoulder
B1: Metcon (No Measure)
6 x
12 step back lunges
10 hand release pushups
8 jump squats
6 box jumps
B2: Metcon (No Measure)
In 5 sets
Build to a heavy 3 back squat
After each set
10 cal row
C1: Metcon (No Measure)
3 sets
1:00 plank
rest :30
1:00 box jumps
rest :30
1:00 step back lunges
rest 1:00
(start kids at any station, rotate accourdingly)
C2: Metcon (No Measure)
AMRAP 13
2 back squats
6 burpee box jump overs
18 situps
50 ft lunge
Game: Metcon (No Measure)
Coaches Choice