19
Aug
Wednesday, August 19th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
1min Bike/Row/Ski
45sec Banded/broomstick Good Mornings
30sec Pause Goblet squat
15sec In and out plate hops
B. Mobility
McKenzie Press up 60sec
https://youtu.be/2WfgIlxWKN8
C. Specific
3 sets
-3-5 Kang squat @light-moderate
https://youtu.be/5vayfCRzPjk
-3/side Banded Airplanes
Weightlifting
A: Deadlift (8 x 2 @ascending)
EMOM 8minutes
2 reps @ ascending
Metcon
B: Metcon (Time)
Buy in: 50/40 Cal bike/Row
8 rounds
30 Double unders
5 Front Squat @ 185/135lbs
Buy out: 50/40 Cal bike/Row
Time cap: 25mins
Cool down
Bike easy 2 minutes or take 2 minutes to relax at the station and let the heart rate go down
then
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