HV Tribe CrossFit – CrossFit

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Split Jerk (4 sets of 5 reps (climbing))

Split Jerk

5 Split Jerks (Climbing in weight)

Immediately into;

10-12 Weighted Hanging Knee Raises

Rest 2min. Repeat For 4 Total Working Sets

Tips to focus on:

1.) Moving your front foot just as much as your back.

2.) Focus on getting “under” the bar after explode up.

3.) Keep your core tight + your pelvis tucked underneath you. A.K.A. don’t stick your butt out.


Weighted Hanging Knee Raise Demo:

Metcon (Time)

2 Rounds For Time:

400m Run

400m Row

20 American KB Swings 53/35lb.

– Time CAP: 12 min.