Friday, May 22nd 2020

HV Tribe CrossFit – CrossFit

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Warm-up (No Measure)

A. General

E30sOM x 6mins

1- High knees(full time)

2- 7/side RDL + Reach

3- 10 alternating Cossack squats

B. Mobility

Y arm raise on box/chair

10 repetitions/side

Hold each rep for 3 seconds

https://www.youtube.com/watch?v=67jI0e8x2T8

C. Specific

2 rounds

– 10 OH situps

– 10-14 Glute Bridge walk outs

– 5-10 push ups

Weightlifting

A: Metcon (Time)

2 rounds

15-12-9 DB Bench Press @75/50 x 2

3-2-1 Legless Rope Climb

Rest 3 minutes between rounds

Metcon

B: Metcon (Time)

22-16-10

Pistols

Hang power Clean @115/75lbs

Rest 2 minutes

18-12-8

Pistols

Hang power Clean @135/95lbs

Accessory

Metcon (No Measure)

Prone Back Extension Hold

3 x 45-90 seconds
https://youtu.be/cIYeKqLqVVs