Thursday, August 13th 2020

HV Tribe CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

A. General

400m Jog then

10 Toe touches

10 inch worm push ups

B. Mobility

Piked runners calf pedals 60s

https://www.youtube.com/watch?v=CEBfE1yUsh4

C. Specific

3 sets

25meter Butt kicks

10 Alternating single leg, single arm V-ups

set 1: 10 Good mornings / Bodyweight good mornings

set 2: 5 light deadlifts

set 3: 5 moderate deadlifts

Metcon

A: Metcon (Time)

5 Rounds for Time

400m Run

30 Weighted Sit-Ups 1 x 50/35lbs

15 Deadlifts 250/165lbs
Time cap: 30mins

Extra Accessory

Metcon (No Measure)

Shoulder Pre-hab

Tall kneeling Banded external rotation + Bottom-up KB Press

3 x 10/arm
https://www.youtube.com/watch?v=L2yHwgfdgY4