CrossFit Trivium – CrossFit Warm-up (No Measure) 1:00e Pigeon Stretch 1:00 Hollow Hold -then- 3 Sets PVC Complex 3 Pass Throughs 3 Behind the Neck Strict Press 3/3 Overhead Reverse Lunge 3 Overhead Squat -then- 2 Rounds w/ Empty Barbell 5 Deadlifts 5 Strict Press 5 Overhead Squats :20 Handstand Hold Overhead Squat (Every 2:00 x 5 5 Reps @ 60-70%) Metcon (AMRAP – Rounds and Reps) GPP AMRAP 8 8 Deadlift (185/125) 4 Handstand Push-up COMP AMRAP 8 8 Deadlift (225/155) 8 Handstand Push-ups*sub handstand push-ups w/box Pike push-upsRead more

Announcements Murph Shirts are Available for Pre-Sale! Last day to Order is May 13th You can use this link to order! CrossFit Trivium – CrossFit Warm-up (No Measure) 5:00 Foam Roll -then- 2 Sets 25′ Hurdle Walk 25′ Reverse Hurdle Walk 25′ Inchworm 25′ Low Hip Bear Crawl 25′ Duck Walk -then- 2 Sets 25′ Walking Lunge 100m Run 150m Row Metcon (4 Rounds for time) Every 7:00 x 4 100′ DB Walking Lunge (50s/35s) 200m Run 250m/225m Row 500m/450m C2 Bike Every 7:00 x 4 100′ DB Walking Lunge (50s/35s) 200m Run 250m/225m Row 500m/450m C2 Bike *complete every other interval in reverse order ie. Round 1: as written Round 2: start with bike, then row, then run, then lunge GPP Farmer Hold DB’s for Lunge COMP Front Rack Hold DB’s for LungeRead more

Announcements Murph Shirts are Available for Pre-Sale! Last day to Order is May 13th You can use this link to order! CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Rounds 5 KB Romanian Deadlifts 5 Russian Kettlebell Swings 5 Goblet Squats 5 Calorie Row -then- w/ Empty Barbell 2 Sets 5 Clean Pulls 5 Clean High Pulls 5 Hang Power Clean 5 Low Hang Power Clean Power Clean (15:00 Build to a Heavy Single for the day) Metcon (Time) GPP For Time: 40 Wallballs (20/14) 40 Toes to Bar 40/30Calorie Row 40 Burpee to Target COMP For Time: 50 Wallballs (30/20) 50 Toes to Bar 50/40 Calorie Row 50 Burpee to TargetTarget is same bar you use for toes to barRead more

Announcements Murph Shirts are Available for Pre-Sale! Last day to Order is May 13th You can use this link to order! CrossFit Trivium – CrossFit Warm-up (No Measure) 5:00 Banded Shoulder Mobility -then- 3 Rounds 3e Single Arm DB Strict Press 6 Ring Row 9 Air Squats Strength (5 Rounds for weight) Every 2:00 x 6 5 Seated DB Strict Press 5 Strict Chest to Bar Pull-ups 10 V-ups*banded Chest to Bar Pull-ups are completely acceptable in order to keep volume up. Metcon (No Measure) GPP EMOM x 16 Min 1: 12/10 Calorie Ski Min 2: 12 DB Bench Press (35/25) Min 3: 1 Round of Cindy Min 4: rest COMP EMOM x 16 Min 1: 15/12 Calorie Ski Min 2: 12 DB Bench Press (50/35) Min 3: 9Bar Muscle Ups Min 4: restRead more

Announcements Murph Shirts are Available for Pre-Sale! Last day to Order is May 13th You can use this link to order! CrossFit Trivium – CrossFit Warm-up (No Measure) 1:00e Banded Front Rack Stretch 1:00e Banded Ankle Stretch -then- 2 Rounds 5 Goblet Squat (:03 pause on last rep) 25’e Single Arm Overhead Carry 10 Line Hopshttps://www.youtube.com/watch?v=tzMmxcmWZCw https://www.youtube.com/watch?v=ILSbK8RnGdI Front Squat (EMOM x 10 Mins 1-5: 2 Front Squat Mins 6-10: 1 Front Squat) Building in weight as we go. This is not a max lift day, but find a moderately heavy load by the min 10 Metcon (AMRAP – Rounds and Reps) GPP 3 Sets AMRAP 3 10 Alternating DB Snatch (50/35) 5/5 Single Arm DB Front Squat 30 Double Unders -rest 1:00- COMP 3 Sets AMRAP 3 10 Alternating DB Snatch (50/35) 5/5 Single Arm DB Overhead Squat 30 Double Unders -rest 1:00-Pick back up where you left off each...Read more