07/29/2014

Main – CrossFit

Warm-up

Warm Up (No Measure)

Run/Row
+
6 Min Progression
5 Cobra
5 Shoulder Reach Throughs
5 Bow and Bends
5 Squats w/ 3 Second Pause

Warm-up

(No Measure)

100m Waiters Carry
(50m per arm)
(1.5/1)
:90 rest
x 3

Weightlifting

Push Press (4 x 3 @ 80%)

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Cool Down

Banded OH Distraction :90 per arm

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:

«

Next Post:

»