9
Sep
Thursday, September 10th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3mins Easy Ski/Bike/Row/Run @nose breathing
-at the top of each min, breath hold for 3-5sec and resume with nose breathing.
B. Specific
Every 90s x 3
30sec T-spine squat rotation
https://www.youtube.com/watch?v=M0ftGdILi78
15sec/side Jumping Bulgarian split squats
Weightlifting
A: Back Squat
EMOM
Min 1,2: 4 reps
Min 3,4: 3 reps
Min 5, 6: 3 reps
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
3 Kettlebell swings 53/35lbs
3 Air squats
6 Kettlebell swings 53/35lbs
6 Air squats
9,9…12,12…etc
Cool down
Adductor rock back
1:30/side
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