18
Aug
Tuesday, August 18th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3mins Bike/Row/Ski
@ increasing intensity each min
B. Mobility
Quadruped lat stretch
60 total seconds, switch at half
https://youtu.be/QVvdOWh74_4
C. Specific
2 sets
-25′ Crab walk
-10 hand release push-ups
-15sec Ring support hold
Gymnastics
A: Metcon (Weight)
Work up to a heavy 3 reps Ring Dips
Time allotted: 10-12 minutes
Metcon
B: Metcon (Time)
For time
15-12-9
Burpees
Cal Row
Rest 1:00
15-12-9
TTB
Cal Row
Rest 1:00
15-12-9
Burpee to target
TTB
Time Cap: 20 minutes
Cool down
Walk 200m
Then
Metcon (No Measure)
Bird Dog
12 total reps
Bird dog:
Beginner: Quadruped position
Intermediate: Plank
Advanced: Quadruped knees elevated: see below
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