Announcements
6 Week Barbell Class January 15- February 25th
Tuesday and Thursday nights at 7:00pm-8:00pm
Ask Coach Matt for more details!
No Yoga January 1st
CrossFit Trivium – CrossFit
Warm-up (No Measure)
5:00 Banded Shoulder Opener
-then-
2 Sets
3 Inchworms + Push-up
5 Barbell Strict Press
7 V-Ups
-then-
Barbell Warm up with Coach
Push Jerk (Every 2:00 x 5
2 Sets of 5 @ 60%
3 Sets of 5 @ 65-70%)
Metcon (Time)
GPP
3 Rounds for Time
20 Sit-ups
15 Handstand Push-ups
-Rest 1:00 then-
3 Rounds for Time
15 Chest to Bar Pull-ups
5 Wall Walks
COMP
3 Rounds for Time
20 Toes to Bar
15 Strict Handstand Push-ups
-Rest 1:00 then-
3 Rounds for Time
10 Bar Muscle Ups
100’ Handstand Walk
Bonus Fitness (No Measure)
3 Sets
10 Back Extension + :20 hold after last rep
:30 Face up GHDHold
Rest 1:00 between sets