1
Sep
Tuesday, September 1st 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3mins Row or Bike @increasing intensity on each min
B. Mobility
Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
Lats or pecs
C. Specific
1 set
-20 Straight arm banded lat pull downs
-15 hollow rocks
-10 pause ring rows
Gymnastics
A: Metcon (Weight)
Work up to a Heavy 5 reps Strict Chin-ups
Time allotted: 10-12 minutes
Metcon
B: Metcon (Time)
30-20-10
TTB
Wall Ball @ 20/14 lbs
100-80-60
Double unders
Rest 2minutes
100 Burpees*
Time cap: 20 minutes
*Optional
Cool down
Chill out for 1-2 minutes
Supine or seated Figure four stretch
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