Announcements
No Yoga Thursday July 13th
Ring Muscle Up Clinic
July 15th 11:00am
Sign ups at the Front
$30
Kip Swing Techniques
How to Safely Turn-over and Catch in the Dip Position
CrossFit Trivium – CrossFit
Warm-up (No Measure)
2 Sets, For Quality
:30 second machine choice
:15 sec L-Hang or Tuck Hang
:30 second machine choice
6 Supine Ring Rows w/1sec Pause at the Chest
:30 second machine choice
10/10 Single Leg Glute Bridge
-then-
5:00 Rope Climb Technique
Gymnastics Conditioning (No Measure)
GPP
Every 2:00 x 4
3/2 Rope Climbs
COMP
2/1 Legless Rope Climb
Metcon (Time)
GPP
Every 5:00 x 6
20/16 Calorie Row
18/15 Calorie Ski
16/12 Calorie C2 Bike
COMP
Every 5:00 x 6
22/17 Calorie Row
20/16 Calorie Ski
18/13 Calorie Echo Bike
*if needed for big classes, start a new wave every 2:00
Bonus Fitness (No Measure)
Bodyweight Strength Conditioning
10-9-8-7-6-5-4-3-2-1, For Quality
Reps of Strict Ring Dips or Kipping Ring Dips
Seconds of Ring Support hold
Reps of Supinated Ring Pull Ups
Seconds of False Grip Ring Hang Hold