CrossFit – Tue, Nov 29

Announcements

*Double Under Clinic* with Coach Matt

Thursday December 8th @ 6:00pm

Sign Up at the Front

 

BeReady Injury Screenings

December 12, from 12:00pm-6:00pm

Sign up here:calendly.com/bereadypt/cftrivium

CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds

3 Strict Pull-ups (or best option)

5/5 Single Arm DB Strict Press

3 Toes to Bar (or best option)

:30 Echo Bike (increasing pace)

Strict Press (In a 15:00 window
Build to a Heavy Set of 5)

Also build to a heavy 5 rep Strict Pull-up

Metcon (AMRAP – Rounds)

GPP

EMOM x 20

Min 1: 10 Chest to Bar Pull-ups

Min 2: 10 Shoulder to Overhead (95/65)

Min 3: 10 Toes to Bar

Min 4: 10 Handstand Push-ups

COMP

EMOM x 20

Min 1: 16 Chest to Bar Pull-ups

Min 2: 12 Shoulder to Overhead (135/95)

Min 3: 6 Ring Muscle Ups

Min 4: 12 Strict Handstand Push-ups
*if possible scale the rep count before scaling the movement