Sunday, June 21st 2020 – HV Tribe CrossFit

HV Tribe CrossFit – CrossFit

Warm-up (No Measure)

A. General

3min Easy run, nose breathing

20 straight leg front to back swings/leg

20 straight leg side to side swings/leg

B. Mobility

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

https://www.youtube.com/watch?v=1RohXn9h21c

C. Specific

ABC drills 50ft x 2 on each

https://www.youtube.com/watch?v=Eit3pGym2Dg

Conditioning

Metcon (Time)

Run

2 sets

200m

rest 60s

400m

rest 60s

800m

rest 2mins

1,600m

rest 2mins

3,200m

Rest 4mins

Big day: 12.4 Total Km’s