Tabata bar!

30
Jan

Tabata bar!

Centennial CrossFit – CrossFit

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Warm-up

Specific Warm up to Movements (No Measure)

400 m run/500 m row then:

2 rounds of elements in the WOD – instructional tips/tricks.

Then: 1′ hold couch stretch/each side.

1′ hold heel stretch/each side.

1′ Shoulder stretch.

Specific Warm up to Movements (No Measure)

400 m run/500 m row then:

2 rounds of elements in the WOD – instructional tips/tricks.

Then: 1′ hold couch stretch/each side.

1′ hold heel stretch/each side.

1′ Shoulder stretch.

Metcon

Metcon (AMRAP – Reps)

Tabata. 8 rounds of :20 seconds of work followed by :10 seconds of rest:

Hang power snatch

Chest to bar pull ups

Push ups

Push Jerk

Rest 2 minutes between each movement

RX + Men 135#

RX+ Women 95#

RX Men 95#

RX Women 65#

Scaled Men 75#

Scaled Women 55#

Extra Credit

Plank (Max Hold) (1RM Plank hold)