Announcements
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Open Workouts on Saturdays. Heats Start at 8:00am. Sign up using the Wodify App starting Thursday Night.
CrossFit Trivium – CrossFit
Warm-up (No Measure)
2 Rounds
10 PVC Pass Throughs
1:00e BandedShoulder Stretch
-then-
3 Rounds
5 Empty Barbell Strict Press
3 Push Press
5 Calorie Ski
6 Box Step Overs (no weight)
Push Press (Every 2:00 x 5
3 Reps @ 80%)
Metcon Warm-up (No Measure)
General Movement Prep
-then-
2 Rounds of
:20 on :10 off
Rotating at Each Station
Metcon (AMRAP – Rounds)
GPP
EMOM x 20
Min 1: 12/9Calorie Ski
Min 2: 10 Dumbbell Box Step Overs (50/35)
Min 3: 30 Double Unders
Min 4: 15 Wallballs (20/14)
COMP
EMOM x 20
Min 1: 15/12 Calorie Ski
Min 2: 10 Double Dumbbell Box Step Overs (50s/35s)
Min 3: 50 Double Unders
Min 4: 15 Wallballs (30/20)
If we fail one minute, skip/rest the next movement, then pick back up on the following.
Example:
I only got 8 reps on the Box Step Overs. Rest during the Double Under Minute. Start back at the Wallball minute.
*Score is total successfully completed rounds.