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