Wednesday

HV Tribe CrossFit – CrossFit Compete

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP with 75% effort.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

5 Inchworms

7 Single KB Sumo Deadlifts

7 Ring Rows

7 Plate G2OH

15 Plate Hops

Skill

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

Practice Footwork on Rope Climb*

*Practice either in full climbs or seated on box

Partner Workout

Metcon (4 Rounds for reps)

IN TEAMS OF 4…

1. AMRAP x 4 MINUTES

Double KB or DB Deadlift (Athlete Choice, AHAP)

*Everytime you break 3 Burpees

-Rest 1:00-

2. AMRAP x 4 MINUTES

Rope Climbs or Strict Pull-Up

*Everytime you break 2 Burpees

-Rest 1:00-

3. AMRAP x 4 MINUTES

Double Unders

*Everytime you break (or miss!) 1 Burpee

-Rest 1:00-

4. AMRAP x 4 MINUTES

Cal Bike

*Each Partner starts on different stations and rotate during the rest.

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed