CrossFit Trivium – CrossFit

ANNOUNCEMENT! (No Measure)

Ring Muscle Up Clinic

Thursday, August 18th

6:00pm-7:30pm

$35

Sign up sheet will be up on Friday and we will have a Google Form up and running this week that you can find on Facebook

Warm-up (No Measure)

2 Rounds

200m Jog

10 PVC Pass Throughs

5 Inchworm w/ push-up

Upper Body Strength (4 Rounds for weight)

GPP

4 Rounds

10 Dumbbell Bench Press

10 Jumping Pull-ups w/ 2 second Eccentric

10 Hand Release Push-ups

10 Ring Row

rest 2:00 between sets

COMP

4 Rounds

10 Dumbbell Bench Press

10 Strict Pull-ups

10 Ring Dips

10 Ring Row

rest 2:00 between sets

increase in weight on the Bench Press if Possible

Metcon (AMRAP – Rounds and Reps)

GPP and COMP

AMRAP 30

400m Run

15 Burpee

200m= 1 rep