CrossFit – Tue, Sep 13

13
Sep

CrossFit – Tue, Sep 13

Announcements

Last Week for T-Shirt Pre-Sales. Order at the Front or using this link
https://forms.gle/1Wa1sEPtPo9AmW8C6
New Class Starting Thursday:
Yoga with Coach Gillian
Thursdays @ 10:30am
Sundays @ 8:00am

CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Rounds

2 Wall Walk

10 Ring Row

-then-

2 Rounds

5 Strict Press

5 Push Press

25′ Walking Lunge

Push Press (EMOM x 18
Min 1: 3 Reps @ 75-80%
Min 2: 6 Weighted Strict Pull-ups
Min 3: rest)

Metcon (Time)

GPP

Every 4:00 x 3

15/10 Calorie C2 Bike

10 Handstand Push-ups

10/7 Calorie C2 Bike

10 Pull-ups

COMP

Every 4:00 x 3

15/10 Calorie Echo

15 Handstand Push-ups

10/7 Calorie Echo

15 Pull-up/Chest to Bar/Bar Muscle-up

*Round 1 Pull-ups

*Round 2 Chest to Bar

*Rounds 3 Bar Muscle Up

**Goal is to finish with 1:30 rest

*score is combined work time of all 3 rounds.

Bonus Fitness (No Measure)

3 Sets

10e Single Arm Ring Row

5e Seated DB Strict Press

20 Banded Lat Pull-downs

1:00 Hollow Hold

rest as needed