CrossFit – Tue, Dec 27

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