Announcements
Unforgotten Competition October 1st
Sept 29- Last day to sign up
Sign up:
https://app.wodifyarena.com/Event/Event.aspx?EventId=18536&Tab=workouts
CrossFit Trivium – CrossFit
Warm-up (No Measure)
200m Run
-then-
2 Rounds
5 Tempo Goblet Squats (3 count down + 3 count hold)
10 Banded Goodmornings
:20 Hollow Hold
-then-
200m Run
-then-
2 Rounds (1st Led with Coach)
5 RDL
5 Clean Pulls
5 Front Squat
3 Hang Squat Clean
3 Squat Clean
Squat Clean (5 x 3 @ 75-80%)
1 Set Every 2:00
Singles w/ :05-:10 between reps
Metcon (AMRAP – Rounds and Reps)
GPP
AMRAP 16
16 Wallball (20/14lb)
16/11 Calorie Row
16 Air Squat
16 Double Dumbbell Deadlift (50’s/35s)
COMP
AMRAP 16
16 Wallball (30/20)
16/11 Calorie Row
16 Air Squats
16 Double Dumbbell Deadlifts (70s/50s)
*Goal is 4+ rounds
choose a weight that allows for unbroken wallballs for at least 2 rounds
Bonus Fitness
3 Sets
1:00 Hollow Hold
8/8 Dumbbell Up Right Row
3 Wall Walks in to 5 Wall Facing Handstand Push-ups