Announcements
Please reserve your spot in class! We cap at 15 and our coaches need to be able to prep for class.
If you have any issues with the WODIFY app please let Nate or Jamie know
CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
2:00 any erg/machine
2 sets
:30 standing quad stretch
:30 standing hamstring stretch
15 banded side steps
15 air squats
B: Overhead Squat (5x 6 @ 75-80%)
C: Squat Snatch (3x 1.1.1.1.1.1.1 @75% of 1 rm power snatch)
3x 1.1.1.1.1.1.1 @75% of 1 rm power snatch; rest 2:00 btw sets
D: Metcon (Time)
GPP
2 min on / 1 min off
10 wall ball 20/14
10 push up
*continue until you reach 150 of each or 6 sets
Competitor
2 min on / 1 min off
10 wall ball 30/20
10 push up
*continue until you reach 150 of each or 6 sets
Modifications
Wall ball – Front squats, DB Push press
Pushups – Off a box, off the wall
E: Metcon (No Measure)
Bonus Fitness / Accessory
3 sets:
100’ walking lunge, 50/35; rest :30
20 TTB; rest 2:00
(2 DB’s)