Announcements

Tuesday, July 4th, 1 Class at 9:00am. Open Gym until 12:00pm

 

Ring Muscle Up Clinic

July 15th 11:00am

Sign ups at the Front

$30

Kip Swing Techniques

How to Safely Turn-over and Catch in the Dip Position

CrossFit Trivium – CrossFit

Warm-up (No Measure)

2-3 Sets, For Quality

2 Rounds

200m Run

:30 Hollow Hold

3 Inchworm + Push-up

:30 Pause Goblet Squat Ankle Mobility

10 Alt Box Step-Ups

-then-

Partner Up

-then-

Workout Specific

1 Round

100′ Sandbag Carry

4 Weighted Box Step Ups

4 Handstand Push-ups or Strict Press

Metcon (Time)

GPP

4 Rounds for Time

400m Run (together)

30 Kettlebell Box Step Ups (20″) (35’s/25s) (split)

20 Kettlebell Strict (split)

100m SandBag Carry (split) (100/75lb)

Time Cap 30

COMP

4 Rounds for Time

400m Run (together)

30 Dumbbell Box Step Ups (20″) (50’s/35s) (split)

20 Strict Handstand Push-ups (split)

100m SandBag Carry (split) (150/100lb)

Time Cap 30
May carry the Sandbag however you would like