Friday, September 4th 2020

HV Tribe CrossFit – CrossFit

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Warm-up (No Measure)

A. General

EMOM 4minutes

Odd: Bike/Row/Ski

Even: 1 Burpee every 3,5,7 sec

B. Mobility

PVC dislocates, 60sec

C. Specific

3 sets

3 Inch worms

5 Hollow body lat pulldown: https://youtu.be/k39-hSob6r8

10 Beat swings

Metcon

B: Metcon (Time)

4 rounds for time

20 Alternating DB snatch 1x 50/35lbs

15 Pull-ups

Rest 3minutes

3 Rounds

5/5 SA Devil Press 50/35lbs

10 CTB

Rest 3minutes

2 rounds

5/5 SA DB burpee to power clean 50/35

10 T2B
Time cap: 30mins

Cool down

Walk an easy 200m

Forearms roll out with lacrosse ball or foam roller

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