MWOD: Foam roller to quads/IT Bands x 3 min, each side Hip flexor stretch x 2 min, each side
WOD: Tabatas: Bottom-to-bottom squats Rest 1 minute Deadlifts (95/65 lbs) Rest 1 minute Target jumps (target is at 12″ above max standing overhead reach)
For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
Skill work: isometric holds(1 minute each): plank, bottom of squat, bar hang, V-sit
WOD: “Tabata’s” Row (Count calories) 1 min rest 10 meter sprints 1 min rest Double unders
Tabata Intervals, 20 seconds of work followed by 10 seconds of rest repeated 8 times. Each exercise is scored by the weakest number of reps (or calories) in each of the eight intervals. Compare to 08/05/11.
Tabata Box jumps then you have 5 min to do as many Muscle ups as you can.
Note: Remember, CrossFit is scalable to your ability level. Don’t be afraid and avoid a workout that has a movement that you don’t think we can do. Come to class, learn new techniques and as your knowledge grows, so will your abilities and strength. Avoiding it just keeps you in the same position.