Announcements

UNFORGOTTEN: Workout Challenge
NEW DATE: OCTOBER 1st
Cash and Prizes
https://app.wodifyarena.com/Event/Event.aspx?EventId=18536&Tab=workouts

CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds increasing Pace

100m Jog

3/3 Worlds Greatest Stretch

6 Jump Squats

6 PVC Pass Throughs

-once everyone is done-

EMOM x 4

Odd: 40 sec Plank

Even: 30 sec Hollow Hold

Metcon (AMRAP – Rounds and Reps)

GPP Partner Wod

AMRAP 8

30 Double Unders

12 Alt. Dumbbell Snatch (50/35)

*this is a you go/i go workout. Meaning Athlete 1 will complete an entire round then Athlete 2 will complete an entire round.

-rest 2:00-

AMRAP 8

100m Run

12 Dumbbell Overhead Squat (50/35)

*same format as the 1st amrap

COMP

AMRAP 8

30 Double Unders

12 Alt. Dumbbell Snatch (70/50)

*this is a you go/i go workout. Meaning Athlete 1 will complete an entire round then Athlete 2 will complete an entire round.

-rest 2:00-

AMRAP 8

100m Run

12 Dumbbell Overhead Squat (70/50)

*same format as the first one

Modify the DB Overhead Squat to single Front Rack Squat. Switch Shoulder every 6 reps

sub run with 10 cal bike if weather is bad