CrossFit Trivium – RECESS
RWU: Warm-up (No Measure)
Dodgeball – 3 x 2 min games
then
3 min Pizza Delivery
RBWU: Metcon (No Measure)
3 rds
10 Plate ground to overhead
:30 Squat hold
20 Duck walk steps
:30 Bar hang
R Mov: Metcon (No Measure)
EMOM 9
1.) 10 box jumps (plate jumps)
2.) 8 – 10 HRPU (teach movement first)
3.) :30 flutter kicks
RB L: Metcon (Weight)
5 x 5 Front Squat (building across, good form)
ss/
5 x ME toes to bar (knee raises
RWOD: Metcon (No Measure)
2 x
:30 russian twsts, rest :30
:30 burpees, rest :30
:30 situps, rest :30
:30 burpees, rest :30
:30 broad jumps, rest :30
:30 burpees, rest :30
RBWOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 7
10 Deadlifts
5 Burpees
10 Sit-ups
5 Burpees
10 pullups
5 burpeess
GAME: Metcon (No Measure)
Coaches Choice