Announcements
Rope Climb Workshop March 24th @ 6:00pm
Sign Ups at the Front
CrossFit Trivium – CrossFit
Warm-up (No Measure)
2 Sets
5 Hand Release Push-ups
5/5 Single Arm DB Shoulder to Overhead
5 Hanging Knee Raises
:15 Handstand Hold
Bench Press (Every 2:00 x 5
5 reps @ 50-60-70-75-80%
)
Gymnastics Conditioning (AMRAP – Reps)
EMOM x 10
Odd: 10 Pull-ups
Even: 6 Deficit Handstand Push-ups (45lb/25lb)
*go for highest level of difficulty on each movement
Butterfly Chest to Bar/ Butterfly Pull-up/Kipping Pull-up
Strict Deficit/Kipping Deficit/Strict/Kipping
Metcon (AMRAP – Rounds and Reps)
GPP
AMRAP 12
16/12 Calorie Row
8 Double DB Shoulder to Overhead (50/35)
8 Toes to Bar
8 Push-ups
COMP
AMRAP 12
16/12 Calorie Row
12 Double DB Shoulder to Overhead (50/35)
12 Toes to Bar
12 Push-ups