Thursday, August 20th 2020

HV Tribe CrossFit – CrossFit

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Warm-up (No Measure)

A. General

Alternating Tabata (4mins)

-Jumping jacks

-Inch worm + push-up

-Pause air squats

-Bent over M+T+Y

https://youtu.be/ODe1JM9VNvI

B. Specific

EMOM x 6

Odd: Practice movement A

– Box Jumps

– Row or bike

– Double unders (if not there yesterday)

Even: Practice movement B

– Snatch Balance

– Push jerk

– Wall balls

Metcon

A: Metcon (No Measure)

“Goat Day”

EMOM 20minutes

Odd: Movement 1

Even: Movement 2

Movement 1: Chose one of the following movement for the odd minute:

– Box Jumps

– Row

– Bike

– Double unders (if not there yesterday)

Movement 2: Chose one of the following movement for the even minute:

– Snatch Balance

– Push jerk

– Wall balls

Core

B: Metcon (No Measure)

3 sets

10 Landmine twists

10 Pallof presses/side
Time allotted: Remainder of the class

Extra Accessory

Metcon (No Measure)

Shoulder Pre-hab

3 sets

12 Banded face pull*

*1 sec pause at peak contraction