Main – CrossFit
Warm-up
Warm Up # 3 (MLB) (No Measure)
Two Rounds
10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups
Stretch between rounds.
Stretches: 30 Sec Sampson, Sink Mobilization, Single Leg Flexion
Metcon
Double-Unders (Practice/Technique)
L-Sit to Pass Through Holds (Practice/Technique)
Perform on parallettes. No touching the ground.
Strength & Skill
Metcon (5 Rounds for reps)
29Jan2015
Tabata Sit-Ups
Rest 1 minute
Tabata Snatches (75# / 55#)
Rest 1 minute
Tabata Push-Ups
Rest 1 minute
Tabata Wall Balls (20# / 14#)
Rest 1 minute
Tabata Row
**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