Monday, August 17th 2020

HV Tribe CrossFit – CrossFit

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Warm-up (No Measure)

A. General

200m Run @easy / 1min Jumping jacks

30s Walking quad pulls*

200m Run @moderate / 1min Butt kicks

30s Hamstring scoops

200m Run @ hard

https://youtu.be/J3BawrXY9I8

B. Mobility

T-spine squat rotation

https://www.youtube.com/watch?v=M0ftGdILi78

C. Specific

3 sets

-10 Lunges

-10 Russian KB swings @ heavy

-10 Jumping back squats @slow eccentric

Weightlifting

A: Metcon (Weight)

6 sets

5-7 High box jumps

3 Power clean @ascending

Rest 1:30-2:00 between sets
Time Allotted: 15-17 minutes

Metcon

B: Metcon (2 Rounds for time)

Every 8minutes for 16minutes

2 rounds

200m Run

5 Squat Clean @155/105lbs

15 CTB

Cool down

Easy 1-3 minutes row

Hip CARS

1-2 sets

4-6 rotations per side

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