Saturday, May 30th 2020

HV Tribe CrossFit – CrossFit

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Warm-up (No Measure)

A. General

3 rounds

30s seconds Jumping jacks

15s/15s Side lying Clam raise

30s Bird dog (Hold every rep for 5 seconds)

B. Mobility

Band/towel/belt- overhead lat stretch

30s/side

C. Specific

E(30s)MOM x 3

1- 10 Glute bridge with squeeze

2- Hand Plank to pike, hold for 5s in each position

Metcon

A: Metcon (Time)

12-9-6-9-12

Deadlift @315/225

Burpees facing bar

Team Version

You go, i go: Round for round

12-9-6-9-12

Deadlift @315/225

Burpees facing bar
DEKA AT HOME Partial

10 rounds

5 Deadlift @ Heavy/ Weighted RDL + reach (reps/side)

10 Burpees facing bar / Burpees facing object

Accessory

Metcon (No Measure)

Hip Airplane

3 x 8/side

Rest as needed between sets
https://www.youtube.com/watch?v=fHb3rE4KMe0