Tuesday, September 8th 2020

HV Tribe CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

A. General

EMOM 4

Odd:

-60sec Bike/Row/Singles/ jumping jacks

Even:

-5 Band pull aparts + 2sec T hold each rep

-Rotating hip 90/90 in remaining time

B. Specific

2 sets

-6 Pause wall balls (pause in the bottom)

-6 Pause bent over rows

Gymnastics

A: Metcon (Time)

2 sets, rest 90 seconds between sets

15 Pull-ups

15 Wall Balls @20/14 lbs

Time cap: 8 mins

Metcon

B: Metcon (Time)

3 rounds for time

20/15 Cal Row

10 HSPU

10/8 Cal Row

10 Hang power snatch 115/75lbs

Rest 1 minute between rounds

Time cap 15mins

Cool down

Easy row 2 minutes

Tricep stretch using an empty barbell

1 minute/side

()