WOD

CrossFit Trivium – RECESS View Public Whiteboard W-U: Metcon (No Measure) 4 x 5 inch worms 10 squats 5 burpees then 1:00 couch and pigeon RBwu: Warm-up (No Measure) 3 min bike/ski/row 3rds 5 1, 3/4 squats 10 kips 15 plate oh squats Skill: Metcon (No Measure) 5 sets 6 burpees 8 air squats 10 Box jumps (plate Jumps) RBL: Metcon (No Measure) 5x 50ft DB Lunges Ss / w 5x 10 Toes to bar or knee raises WOD: Metcon (No Measure) 3 rds for time 10 Medball over box 100 ft shuttle run 5 hrpu 100ft shuttle run RBWOD: Metcon (No Measure) Mini-Murph For time 400m run (340 air runner) 10 rds 5 pullups 10 pushups 15 squats 400m rune (340 air runner) Game: Metcon (No Measure) Kids choice!
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CrossFit Trivium – CrossFit View Public Whiteboard B: Metcon (Weight) Teams of 2 In 10 min build to a heavy complex for total load btw partners -1 snatch balance + 3 ohs Rest 5: 00 C: Metcon (AMRAP – Rounds and Reps) 20 min amrap: 100 OHS 95/65 100 TTB 100 cal row *break as needed – 1 partner working
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CrossFit Trivium – RECESS View Public Whiteboard W-U: Metcon (No Measure) 4 x 5 inch worms 10 squats 5 burpees then 1:00 couch and pigeon RBwu: Warm-up (No Measure) 3 min bike/ski/row 3rds 5 1, 3/4 squats 10 kips 15 plate oh squats Skill: Metcon (No Measure) 5 sets 6 burpees 8 air squats 10 Box jumps (plate Jumps) RBL: Metcon (No Measure) 5x 50ft DB Lunges Ss / w 5x 10 Toes to bar or knee raises WOD: Metcon (No Measure) 3 rds for time 10 Medball over box 100 ft shuttle run 5 hrpu 100ft shuttle run RBWOD: Metcon (No Measure) Mini-Murph For time 400m run (340 air runner) 10 rds 5 pullups 10 pushups 15 squats 400m rune (340 air runner) Game: Metcon (No Measure) Kids choice!
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets 10 pass throughs :30 hand stand hold (or shoulder taps) 5 strict press 5 push press B: Push Press (5×5 @ 80%) D: Metcon (AMRAP – Rounds and Reps) 16 min amrap 50 DU 20 wall ball 20/14 10 bbjo 24/20 10 hspu (strict if possible in 2 sets max) C: Deadlift (5×3 @ 80-85%) E: Metcon (No Measure) Bonus Fitness / strength Accumulate 100 Empty bb good morning Empty bb strict press ● Break up as needed
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 1k bike erg into 2 rds 10 jump squats 10 pushups B: Metcon (10 Rounds for time) High intensity 10 x 100m row afap; rest :90 btw C: Metcon (No Measure) Bonus Fitness / Strength 5 rounds for quality: 100’ farmer carry 20 ghdsu 100’ sled push 15/10 cal bike 30 banded good morning
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