28
Nov
Cleaning Up
HV Tribe CrossFit – Masters CrossFit
Warm-up
400 m run, 500 m row, 5 mins bike
10 good mornings with pvc pipe
10 wall slides
10 air squats – slow count going down
30 sec wall sit
30 shoulder stretch on wall
30 sec pec stretch each arm
30 sec ankle stretch each foot
Mobility
Pike (forward bend)
walk out to down dog
right foot up to lizard
right foot across to pigeon
back to down dog
left foot up to lizard
left foot across to pigeon
back to down dog
walk hands back to pike
slowly stand
Skills
Med Ball Clean Drill
Review alternating dumbbell clean
Review barbell clean
Metcon (Time)
10-9-8-7-6-……..1
Cleans – bar or med ball, or alternating dumbbell.
Burpees, or burpees to box or bar
Can be power or squat cleans
