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)
3 Rounds
5 Empty Barbell Front Squat
5 V-ups
5 Hand Release Push-ups
-then-
Coach Led Barbell Warm-up
Clean Pulls
Power Clean
Tall Cleans
Squat Clean (6 x 3 @ 70-75%)
1 Set Every 2:00
Singles w/ :05-:10 between reps
Metcon (AMRAP – Rounds and Reps)
GPP
AMRAP 18
1000m Row
30 Wallballs (20/14lb) 10’/9′
30 Toes to Bar
30 Alt. DB Hang Clean and Jerk (50/35)
COMP
AMRAP 18
1000m Row
50 Wallballs (20/14lb) 11’/10′
50 Toes to Bar
50 Alt. DB Hang Clean and Jerk (50/35)
*Goal: Controlled breaks on the wallballs and toes to bar. Pick a rep scheme that will keep your heart rate down and muscle fatigue to a minimum.
(go in to this expecting at MOST 2 Rounds)
Bonus Fitness (No Measure)
3 Sets
20 Hip Extensions
10e Alternating DB Curls
3 Wall Walks into 5 Wall Facing Handstand Push-ups