Announcements
5 Week Aerobic Conditioning Class Starts April 11th
Every Tuesday and Thursday Night
Focus on 2k Row and 5k Run, Improve Technique, Understand Energy Systems, and Personalized Paces for each session
Sign up at the front and ask Coach Matt for more details
CrossFit Trivium – CrossFit
Warm-up
3 Rounds
10 Pass Throughs
10 Goodmorning
5/5 DB Strict Press
10 Alternating DB Snatch
10 Goblet Squats
1:00 Bike
Snatch + Overhead Squat (Every 1:30 x 10
1 + 2 )
1 Snatch + 2 Overhead Squat
*can be power or full snatch, but must still do 2 overhead squat after
Metcon (Time)
GPP
For Time
40/30 Calorie Echo Bike
30 Kettlebell Swings (53/35)
20 Thrusters (75/55)
10 Chest To Bar Pull-ups
COMP
For Time
40/30 Calorie Echo Bike
30 Kettlebell Swings (70/53)
20 Thrusters (95/65)
10 Bar Muscle Ups