Announcements

6 Week Barbell Class January 15- February 25th

Tuesday and Thursday nights at 7:00pm-8:00pm

Ask Coach Matt for more details!

CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds

10e Shoulder Taps

5 V-ups

5 Jumping Pull-ups or Strict Pull-ups

:10 Handstand Hold

Strict Press + Push Press (Every 1:30 x 4
1 Set
3 Strict Press + 3 Push Press @ 70% of Strict Press
3 Sets
3 Strict Press + 3 Push Press @ 80%)

Split Jerk (EMOM x 5
2 x 1 @ 60-65%
3 x 1 @ 70-75%)

Metcon (AMRAP – Rounds)

GPP

EMOM x 24

Min 1:8 Toes to Bar

Min 2: 12 Handstand Push-ups

Min 3:3 Bar Muscle Ups

Min 4:3 wall walk

COMP

EMOM x 24

Min 1:16 Toes to Bar

Min 2:12 Strict Handstand Push-ups

Min 3: 6 Bar Muscle Ups

Min 4:3 Wall Walks/50′ Handstand Walk
COMP: Alternate rounds between wall walks and Handstand Walks

*max score is 24 rounds

Bonus Fitness (No Measure)

3 Sets

:20 Hollow Body Hold + 10 V-Up

:20 Sorenson Hold + 10 Back Extensions

rest :30 between movements and 1:00 between sets