Sunday, June 14th 2020

HV Tribe CrossFit – CrossFit

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Warm-up (No Measure)

A. General

3min Easy run, nose breathing

20 straight leg front to back swings/leg

20 straight leg side to side swings/leg

B. Mobility

Piked runners calf pedals 60s

https://www.youtube.com/watch?v=CEBfE1yUsh4

World’s Greatest Stretch 10 reps/side

C. Specific

ABC drills 50ft x 2 on each

https://www.youtube.com/watch?v=Eit3pGym2Dg

Conditioning

Metcon (No Measure)

Speed conditioning

Run

4 x 400m @ RPE 8

Rest 1min

Right into

EMOM x 16 rounds

Odd: 200m @ RPE 9

Even: 100m @RPE 10

Rest 4mins

4 x 400 @ RPE 8

Rest 1min

Accessory

Metcon (No Measure)

20 reps slow and controlled

Hip 90/90
https://www.youtube.com/watch?v=bGV0J-ESgb4