Thursday, July 9th 2020

HV Tribe CrossFit – CrossFit

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Warm-up (No Measure)

A. General

EMOM x 5mins @ nose breathing

10/8 cal machine/ 30 mountain climbers

10/side ballistic leg swings

B. Mobility

Y single arm raise

5 reps/side

Hold every rep for 3 seconds

https://www.youtube.com/watch?v=67jI0e8x2T8

C. Specific

2 rounds

20s Prone Scapular T hold

20s Push up to downward dog

20s Body Weight good mornings

Metcon

A: Metcon (Time)

10 rounds for time:

5 Devils press 2 x 50/35lbs

20 DB Deadlifts 2 x 50/35lbs

400m Run

Cap: 30mins
Modification

Run:

100 Double unders

60 Lateral Speed skater hops

Accessory

Metcon (No Measure)

Core

100 Hollow body rocks