Announcements

We will be doing “Murph” on Memorial day, May 31st, beginning at 7:00 am. Heats will go every :30 minutes. Reserve your spot in the time slot you’d like on wodify. You may complete this workout any number of ways, RX is partitioned any way, RX + Is with a weight vest and nonpartitioned. We encourage any type of scaling needed, or completing with a partner and sharing reps is a great option as well! Whatever you choose, work hard in remembrance and honor of the men and women who died while serving in the U.S. military.

https://themurphchallenge.com/pages/the-workout

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

1:00 hard bike (75%+)

:30 at each

calf stretch

couch stretch

pigeon stretch

runners stretch

bar hang

handstand hold

B: Metcon (AMRAP – Rounds and Reps)

E2MOM for 36 minutes

Stations:

0-2:00 -> :90 hard effort c2 machine work , athletes choice (ski, bike, row)

2:00-4:00 -> 20 dumbell bench press 70/50/35

4:00-6:00 -> 25 ring row.

**Feet elevated to add difficulty