5
Apr
Sunday
HV Tribe CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
10 PVC Pass Throughs
10 Alt Lunges w/ PVC Pass Throughs
10 PVC Overhead Squats
10 Push Ups to Pike
AMRAP x 6 MINUTES w/ empty barbell
5 Romanian Deadlifts
8 Hang Muscle Cleans
5 Hang Power Cleans
4/4 Alt Front Rack Lunges
5 Strict or Push Press
8 Kip Swings
Workout
Metcon (6 Rounds for reps)
EMOM x 18 MINUTES*
MIN 1 – Waist to Overhead
MIN 2 – Front Rack Forward Lunges
MIN 3 – Rope Climbs or Muscle-Ups
Sets 1 & 2 – (95/65)|(65/45)
Sets 3 & 4 – (115/75)|(75/55)
Sets 5 & 6 – (135/95)|(95/65)
*:50 Work / :10 Rest-Transition each minute. For the Waist to Overhead, athlete can choose any method.
**1 Round = 3 Minute Rotation
(Score is Reps Each Round)
Cool Down
Warm-up (No Measure)
FOR RECOVERY*
400m Walk
1200m Slow Bike
*Nasal Breathing Only
(No Measure)
