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)
1:00 each
couch stretch
pigeon stretch
seated double hamstring stretch
2 sets w/ barbell
5 squats
:30 squat hold
B: Back Squat (5 x 3 @ 85%)
C: Squat Clean (2x 1.1.1.1.1.1.1 @75% of 1 rm power clean; rest 2)
2:00 rest / singles
D: Metcon (Time)
GPP and Competitor
10 rounds for time:
24 DU
12 wall ball 30/20/14
6 ttb
*15 min cap
Modifications
Double unders – singles x 2
wall balls – scale the weight or DB push press
TTB – Hanging knee raises, toes to rig
E: Metcon (No Measure)
Accessory / Strength
3 sets:
100’ walking lunge, 50/35; rest :30
15 db thruster 50/35; rest 2:00
2 dumbbells