Friday

HV Tribe CrossFit – Masters CrossFit

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Metcon (No Measure)

Metcon (No Measure)

10 min. Flex Friday Lifting Window:

1.) 2 mins

Glute Bridge – 10 second hold at top

30 sec rest

2.) 2 mins

Banded Tricep “Push” Downs

30 sec rest

3.) 2 mins

Single Arm Lateral DB Raises

*Switch sides every 5-6 reps

30 sec rest

4.) 2 mins

DB Bicep Curls

*Alternate between regular, hammer, and reverse

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

3min. AMRAP:

8 Shoulder To Overhead

30 sec Assault Bike

3min. AMRAP:

10 Alternating DB Snatches

10 Box step ups

3min. AMRAP:

8 Shoulder To Overhead

30 sec Assault Bike

3min. AMRAP:

10 Alternating DB Snatches

10 Box step ups

REST 1min. Between Each Section