02/09/2015: TABATA MONDAY!!!!

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 REPS

– arm circles

– wrist warm up

– squats

– lunges

– sit ups,

– bear crawl

– 5 pull ups

STRENGTH:

8×3 weighted pull-up or strict pull ups or one arm rows

Metcon

TABATA THIS (AMRAP – Reps)

WOD

Tabata This

row for calories

1 min rest

squats

1 min rest

pull ups

1 min rest

sit ups

Tabata score is the LEAST number of reps performed in any of the 8 intervals