Announcements

Murph Shirts are Available for Pre-Sale!

Last day to Order is May 13th

You can use this link to order!

CrossFit Trivium – CrossFit

Warm-up (No Measure)

5:00 Foam Roll

-then-

2 Sets

25′ Hurdle Walk

25′ Reverse Hurdle Walk

25′ Inchworm

25′ Low Hip Bear Crawl

25′ Duck Walk

-then-

2 Sets

25′ Walking Lunge

100m Run

150m Row

Metcon (4 Rounds for time)

Every 7:00 x 4

100′ DB Walking Lunge (50s/35s)

200m Run

250m/225m Row

500m/450m C2 Bike

Every 7:00 x 4

100′ DB Walking Lunge (50s/35s)

200m Run

250m/225m Row

500m/450m C2 Bike

*complete every other interval in reverse order

ie.

Round 1: as written

Round 2: start with bike, then row, then run, then lunge
GPP

Farmer Hold DB’s for Lunge

COMP

Front Rack Hold DB’s for Lunge