24
Aug
Monday, August 24th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 rounds
-1min Bike-Row-Ski-100m Run
-30sec T-spine squat rotation*
-10 Alternating Scorpions
https://www.youtube.com/watch?v=M0ftGdILi78
B.Specific
2sets
-7-10 Low box jumps
-5 single arm DB floor press
-30sec Banded shoulder activation*
https://youtu.be/6z7c22hFBjY
Weightlifting
A: Metcon (Weight)
Bench Press
Find the Heaviest weight you can use for 5reps DB Neutral Grip
Time Allotted: 15 minutes
Metcon
B: Metcon (Time)
For time
35 Cal Row
35 Box Jump over 24″/20″
35 Wall Ball 20/14lbs
35 Burpees
Rest 3 minutes
25 Burpees
25 Wall Ball 20/14lbs
25 Box Jump over 24″/20″
25 Cal Row
Time cap: 20mins
Cool down
Easy 3 minutes on bike or row
then
Quad stretch (couch stretch or standing)
