Monday, August 10th 2020

HV Tribe CrossFit – CrossFit

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Warm-up (No Measure)

A. General

– Row 1 minute (jumping jacks)

– 5 Glute bridge walk outs

– Row 1 minute, stiff leg (Hamstring Scoops)

– 10 Curtsy lunges

– Row 1 minute, normal (jumping jacks)

– 25′ Samson Stretch lunges

B. Specific

2 sets

Banded step up

Jumping bulgarian split squat*

https://youtu.be/lHY-QVijbPU?t=45

* Scale to jumping lunges

Weightlifting

A: Metcon (Weight)

Work up to a Heavy 3reps Back Rack Lunges/leg

Time allotted: 15mins

Metcon

B: Metcon (Time)

For time

30-20-10

TTB

Burpees to target
Time cap: 15mins

Cool down

Easy 200m walk

Extra Accessory

Metcon (No Measure)

McKenzie Press

10 reps, hold top range for 5 seconds.
https://youtu.be/tIZppe-RB0g