CrossFit – Tue, May 9

Announcements

Murph Shirts are Available for Pre-Sale!

Last day to Order is May 13th

You can use this link to order!

CrossFit Trivium – CrossFit

Warm-up (No Measure)

5:00 Banded Shoulder Mobility

-then-

3 Rounds

3e Single Arm DB Strict Press

6 Ring Row

9 Air Squats

Strength (5 Rounds for weight)

Every 2:00 x 6

5 Seated DB Strict Press

5 Strict Chest to Bar Pull-ups

10 V-ups
*banded Chest to Bar Pull-ups are completely acceptable in order to keep volume up.

Metcon (No Measure)

GPP

EMOM x 16

Min 1: 12/10 Calorie Ski

Min 2: 12 DB Bench Press (35/25)

Min 3: 1 Round of Cindy

Min 4: rest

COMP

EMOM x 16

Min 1: 15/12 Calorie Ski

Min 2: 12 DB Bench Press (50/35)

Min 3: 9Bar Muscle Ups

Min 4: rest