Saturday

HV Tribe CrossFit – CrossFit Compete

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A. CONDITIONING

Metcon (No Measure)

FOR RECOVERY*

10:00 Bike

10:00 Row

8:00 Bike

8:00 Row

4:00 Bike

4:00 Row

*Goal is to maintain same pace throughout entire workout.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS*

60 Single Unders

10 Lunge → Goblet Lunge → 4/4 KB OH Lunge

7 Push-ups → :20 Ring Support Hold → 7 Dip Negative

10 KB DL → 10 KB Russian Swing → 7 KB American Swing

10 Sit-up → 10 Leg Lift → 10 Hanging Knee Raise

Workout

Metcon (4 Rounds for reps)

4 SETS*

1:00 Russian KB Swings (70/53)|(53/35)

1:00 Box Jumps (24/20)

1:00 Plate OH Lunge (45/35)|(35/25)

1:00 Alt. V-Ups or Bicycle Crunches

-Rest 1:30 b/t Sets-

*Athletes should start each set at a different station and complete the full set in that new order. Rotate down the list.

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed