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