1/8/20

Laveen CrossFit – CrossFit

Metcon:
– Try and stay consitent with your rep schemes in todays tabata. This will be easy to go out to hot and easliy end up holding on for dear life at some point.

Metcon

Metcon (AMRAP – Reps)

Full Tabata Each Movement

(8rds:20sec work/10sec rest)

A) Push Ups

-rest 1 min-

B) Back Squat(75/55)

-rest 1 min-

C) 50ft shuttle sprints

-rest 1 min-

D) DB Front Rack Lunges(35/20)
Rx+:

B) 95/65

D) 50/35

R.O.I:

B) from the floor, bar can’t touch ground at any point

C) every 50ft is 1 rep.

D) DB must stay parallel to the floor in your resting period.(this will help build front rack stability)

Scale as needed

Cool Down

Warm-up (No Measure)

8min amrap:

– 5 thoracic extensions(5 each side)

– 8 boot straps

– 5 lunges with a reach

– 100m easy jog