Friday, June 12th 2020


Friday, June 12th 2020

HV Tribe CrossFit – CrossFit

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Warm-up (No Measure)

A. General

Bike or row or run

3 minutes @easy, nose breathing


1min Jumping jacks

1min High knees

1min Pike ups

B. Mobility

PNF Box lat stretch

5 repetitions

– 5 seconds contraction, pushing against the box with the elbows

– 5 seconds stretch, moving your upper body toward the floor

C. Specific

1 round

-20s Hollow position

-20s Handstand hold / Pike hold

-20s Explosive push-ups


A: Metcon (AMRAP – Rounds and Reps)

AMRAP 10mins

5 Bench press @RPE 7

200m easy bike between sets

AMRAP 10mins

5 Bench press @RPE 7

200m easy bike between sets

Equipment Modifications

Bench press

10 DB or object Glute bridge floor press


100m Row/Run

30 air squats


B: Metcon (Time)

For time

40 OH DB reverse Lunges 1 x 50/35lbs

40 TTB

20 FR Surrender Lunges 1 x 50/35lbs

20 Bar Muscle up

20 FR Surrender lunges 1 x 50/35lbs

40 TTB

40 OH DB reverse Lunge 1 x 50/35lbs
Equipment Modifications

OH DB reverse lunges

OH object reverse lunges- plate, backpack, water jug


Weighted V-ups

Bar Muscle ups

Seated mar muscle up*

Russian dip

Russian push ups


Metcon (No Measure)

3 sets

10 Prone Angels

No rest

10/10 Side Plank Lateral Raise

No rest

10 Wall Slides

No rest