Wednesday Feb 6, 2013

CrossFit

20 Minute Amrap of:

• 200m Sprint
• 20 Ground to Overhead(65/95)
• 20 KB Swings
• 20 OH Squats(65/95)
• 20 Box Jumps
• 20 Sumo Hi Pulls(65/95)
• 20 Sit Ups
• 20 Pullups

Basics

Tabata:

• Burpees
• Pushups
• KB Swings
• Cal Row

* Tabata is 20s of work followed by 10s of rest. This is considered 1 round. Athlete will complete 8 Rounds at each station before moving on to the next movement. Score is LOWEST number of reps from ALL rounds of each movement. Example: I complete 16 pushups in Rd 1 but only 2 pushups in Rd 2...my score for pushups is 2.