Announcements
*Double Under Clinic* with Coach Matt
Thursday December 8th @ 6:00pm
Sign Up at the Front
BeReady Injury Screenings
December 12, from 12:00pm-6:00pm
Sign up here:calendly.com/bereadypt/cftrivium
CrossFit Trivium – CrossFit
Warm-up (No Measure)
3 Rounds
5 Goblet Squats
25’e Single Arm Overhead Carry
5 Kettlebell Swings
Front Squat (Every 2:00 x 3
3 @ 80-85%)
Strength Part B (2 Rounds for weight)
Dumbbell Front Rack Walking Lunge
2 x 100′ (choose weight-can be building)
rest 1:30 between sets
25′ Segments
Metcon (Time)
GPP
3 Rounds for Time:
24 Weighted Sit-ups (10lb Plate)
24 Alternating Dumbbell Snatch (50/35)
24 Handstand Push-ups
50′ Handstand Walk
rest 1:30 between rounds
COMP
3 Rounds for Time
24 GHD Sit-ups
24 Alternating Dumbbell Snatch (70/50)
24 Strict Handstand Push-ups
50′ Handstand Walk
rest 1:30 between rounds
goal is sub 6:00 on each round