Announcements

UNFORGOTTEN: Workout Challenge
Saturday September 10th
Cash and Prizes
https://app.wodifyarena.com/Event/Event.aspx?EventId=18536&Tab=workouts

CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds

5/5 Single Arm DB Strict Press

5 V-ups

5 Strict Pull-ups or Jumping Pull-ups

10 Calorie Bike

Strict Press + Push Press (3 Sets
3 Strict Press + 3 Push Press @ 80% of Strict Press)

5-6 Minutes to Warm-up

-then-

1 Set Every 1:30

Metcon (AMRAP – Rounds)

GPP

EMOM x 24

Min 1: 10 Toes to Bar

Min 2: 10 Handstand Push-up

Min 3: 3 Bar Muscle Ups

Min 4: 10e Wall Facing Shoulder Taps

COMP

EMOM x 24

Min 1: 12 Toes To Bar

Min 2: 12 Strict Handstand Push-up

Min 3: 6 Bar Muscle Up

Min 4: 50′ Handstand Walk

GPP Note*

Pick a rep scheme that will allow about :30 work and :30 Rest.  Our Bar Muscle Ups can be scaled to 6 Burpee Pull-ups.

COMP Note*

Goal is unbroken reps (even in the handstand walk). Work on turning while still upside down.

Score is total completed rounds (max is 24)

Bonus Fitness (No Measure)

2 Rounds

:20 Hollow Hold

10 V-Ups

:20 Sorenson Hold

10 Back Extensions

rest 1:00