Wednesday, September 9th 2020

HV Tribe CrossFit – CrossFit

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Warm-up (No Measure)

A. General

3 rounds @increasing intensity on each round

-1 min Row or Bike or Run or Jumping jacks

-30s Inch worms

-30s Banded good mornings

B. Mobility

World’s greatest stretch

45s/side

C. Skill

PVC Hang squat clean drill

Weightlifting

A: Metcon (Weight)

EMOM 4 mins

5 Hang Squat Clean (light)

4 Bar Facing Burpees

Metcon

B: Metcon (Time)

For time

400m Run

10 Dips

20 Lateral burpees over the bar

30 Deadlift @ 185/135lbs

20 Lateral burpees over the bar

10 Dips

400m Run

Time cap 20 mins

Cool down

Child’s pose

2 minutes or so in a child’s pose. You can walk out forward with the hands and from side to side

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