FRIDAY

HV Tribe CrossFit – CrossFit

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Metcon (Weight)

Push Press

5-6 Heavy Push Press

Immediately into;

12-15 Standing DB Lateral Raises

Immediately into;

15-20 Banded Pull-Aparts

Rest 90sec. Repeat For 4 Total Sets.

*All of these movements should be to a point of failure somewhere in between the prescribed numbers, so be sure to challenge yourself on each piece!

Metcon (AMRAP – Rounds)

Every 3min. x 6 Rounds:

10 Cal Assault Bike

10 Sumo Deadlift High Pulls (95/65lbs.)

10 Kipping Handstand Push-Ups

10 Toes-To-Bar

RX+ is adding 1 rep each round to each movement. So round 2 would be 11 of everything… Then 12… And so on…

NO QUITTING. Once you can not finish the 13 set for example, just go back to 10s immediately and finish.

Round 1 is easy, I’m aware… Just wait for it 😉