CrossFit Tribe

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, IT bands, T-Spine/2 mins – lax ball hips/2 mins – lax ball pecs, lats, shoulders
Mobility: 2 Rounds of: 15 PVC pass-thrus, 10 PVC overhead squats
Dynamic Warmup: Barbell Warmup/coach’s choice

Strength: EMOM for 6 minutes complete 3 Position Snatch (Hang/Mid-Hang/Floor) *choose load, work on technique

Metcon - For Time:

10-9-8-7-6-5-4-3-2-1

KB Swings (70/53)
100m Run (after each completed set of KB swings)

*stay light (53/35) on KB swings if participating in “Crossfit for Hope” Saturday morning

Buyout: Band shoulder extension stretch(overhead), band crossbody lat + tricep stretch, band pec stretch – 1 minute per stretch

Saturday 6/9 WOD:  “Crossfit For Hope” Event from 9-11am

Metcon: “Hope”

3 Rounds of:

Burpees
Power Snatch (75/55)
Box Jump (24/20)
Thrusters (75/55)
CTB Pullups

“Hope” has the same format as “Fight Gone Bad”.  In this workout you move from each of five stations after a minute.  This is a five minute round from which a one minute break is given before repeating.The clock does not re-set between exercises.  On call of “rotate”, athletes move to the next station immediately for best score.  Score is total reps accumulated from each round.

For those participating please show up at 9am sharp.  We will begin the day with an explanation of the workout followed by movement standards and group warmup.  Scaling options will be available for all participants and a short warmup period will be given before each heat.  Participants will be asked to judge and count reps for others.  See you all there!!!