Main – CrossFit
Warm Up 3.0 (No Measure)
400m run
-High Knees
-Butt Kickers
-Side Shuffle
-10 Iron Crosses
-10 Scorpion Kicks
-10 leg swings forward each leg
-10 leg swings lateral each leg
-3 rounds of 10 air squats and 10 push ups
Movement (No Measure)
Go over the movements for the metcon, and warm up to each of the movements. 5-10 reps of each. Take no more than 5-10 minutes.
Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
OPTIONAL: you can partner up with someone ane take turns performing the tabata intervals. You’ll share the same score at the end. This option is NOT considered RX.