1
Sep
Wednesday, September 2nd 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 rounds
-200m Run @ increasing intensity
-30s W-band pull apart*
-30s Dynamic monkey clap**
*https://youtu.be/xL8WNuhUa-o
**https://youtu.be/7z0xaoABxS4
B. Mobility
90/90 Hip stretch
60s/side
https://youtu.be/k5KAC5T2Roo
C. Specific at home
3 sets
-25′ Butt kicks + 25′ sprint
-3-5 Hand release push-ups
-3 to 5reps of object G2O or swing
Metcon
A: Metcon (Time)
Buy in: 800m run
Then
5 Rounds
20 Push-ups
6 Power Clean @185/135lbs*
*RX+: 225/155lbs
Time cap: 24 minutes
Cool down
Walk 200m
then
Side lying pec stretch, 20-40 seconds pers side
()
