CrossFit Trivium – RECESS

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A1: Warm-up (No Measure)

5:00 amrap

25ft lunge

10 squats

25ft lunge

5 burpees

rest 1:00

4:00 amrap

Dodgeball

if hit or ball caught, 5 situp pnalty before going back in

A2: Warm-up (No Measure)

3 rds

10 plate g2oh

10 oh lunges

10 plate sit-ups

100ft shuttle run

Then

Couch and pigeon stretches :30 each

B1: Metcon (No Measure)

EMOM 9

Min 1 – 3 sec slow squat x 8-10

Min 2 – Sumo deadlift high pull(angry gorilla) x 8 (w/ medball)

Min 3 – :30 shuttle run (25ft shuttles)

B2: Metcon (No Measure)

In 5 sets

SA Thruster x 8 each

DB’s for everyone – core stability focus

Ss/ w

8 burpee box jump overs (18 – 24″ dependant on individual)

C1: Metcon (No Measure)

3 sets

1:00 wall sit

rest :30

1:00 Sled push

rest :30

1:00 plank

rest 1:00

(start kids at any station, rotate accourdingly)

C2: Metcon (No Measure)

AMRAP 4

10 DB Thrusters

10 – Pullups ( Jumping pullups or ring rows)

rest 2:00

AMRAP 4

10 – burpees

:30 barhang

Game: Metcon (No Measure)

Coaches Choice