Sunday
HV Tribe CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
TABATA WARM-UP…Grab a plate, and a mat:
4 SETS x 4 STATIONS (:20 on / :10 off)
-Rotate between each movement in each set
MOVT 1- Plate G2O
MOVT 2- Plate Strict Press
MOVT 3- Plate Windmill*
MOVT 4- Plate Sit-Ups (press plate to OH position at top of sit-up)
*Plate Windmill: Stand with feet under the hips- Keeping the elbows at 90 degrees, rotate the plate around the head clockwise, then reverse and rotate the plate around the head counter clockwise.
Skill
Warm-up (No Measure)
ON A 8:00 RUNNING CLOCK…
Practice HS Walking Skill*
*Different Drills Depending on Level…
Intro – Box Walk
Intermediate – Spotted Walk
Advanced – Hand Walking & Turn-Arounds
(No Measure)
Workout
Metcon (5 Rounds for reps)
5 SETS FOR MAX REPS
1:00 Back Rack Lunges (95/65)|(65/45)
1:00 Box Jump Over (24/20)
1:00 Hang Power Clean
1:00 Sit-Ups
-1:00 Rest b/t Sets-
(Score is Reps for Each Set)
