Saturday, August 15th 2020

HV Tribe CrossFit – CrossFit

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Warm-up (No Measure)

A. General

3 rounds

45sec Bike/Row / Jumping jacks

10/side banded Y pulls

10/side Samson Lunge

B. Mobility

10 T-spine sweeps/ side

https://youtu.be/eH2hPNcjyOc

C. Specific At gym

Ring muscle up progression

-Ring beat swings

-Hips to rings

-Transition mu

-Ring muscle ups

Bar muscle up progression

-Beat swings

-Hips to bar

-Jumping bar mu

-Bar mu

Metcon

Metcon (Time)

8 rounds

12 Russian KB swings 70/53lbs

3 Ring Muscle-ups

Rest 1minute

8 rounds

10 KB swings 70/53lbs

3 Bar muscle ups

Rest 1minute

AMRAP 5minutes

5/5 Front Rack Single KB Lunges 70/53lbs

10 Strict pull-ups

Time Cap: 30mins

Team Version

You go, I go: round for round

AMRAP 10minutes

10 Russian KB swings 70/53lbs

3 Ring Muscle-ups

Rest 1minute

AMRAP 10minutes

5 KB swings 70/53lbs

3 Bar muscle ups

Rest 1minute

AMRAP 10minutes

5/5 Front Rack Single KB Lunges 70/53lbs

10 Strict pull-ups

Cool down

Prone WYs, 5-6 reps

Active Lat Stretch

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