CrossFit Trivium – RECESS
W-U: Warm-up (No Measure)
Dead bug Tag
One person is the tagger. When a person is tagged, they go into deadbug position (hollow hold with arms and legs straight up) Someone must untag them to stop the deadbug)
Demo movements for Lift
W-U: Warm-up (No Measure)
200m run
into
3 rds
5 strict press
:15 bar hold
5 lunges each leg
Lift: Metcon (No Measure)
EMOM 12
Min 1 – 10 Medball over the shoulder 20/14/10/6/4
Min 2 – :30 Medball hold
Min 3 – :30 medball squats
Min 4 – :30 medball slams
R-Lif: Metcon (No Measure)
5 sets
3 strict press + 3 push press
ss/w
100ft sled push
WOD: Metcon (No Measure)
2-3 sets
Amrap 3 (1:00 rest)
15 squats (RX+ is medball squats)
10 lunges (each leg)(RX+ is medball lunges)
5 inch worms
R-Wod: Metcon (Time)
3 rds
50 single unders
10 DB Devils press
50ft DB OH lunge
10 DB devils press
50ft DB OH lunge
Game: Metcon (No Measure)
musical medballs, medball toss squat game, or rock, paper scissor game