07.02.2014 – CrossFit Silverback

1
Jul

07.02.2014

Main – CrossFit All Levels

Warm-up

Tri (No Measure)

Row x 250
Run x 200
Single Under x 50
Row x 500
Run x 400
Single Under x 100

SKILLS AND DRILLS

Learning or improving our kipping pull-ups

Buy In

The Quarter Deck (No Measure)

2 Rounds
30 sec of:
High Knees
Push Ups
Flutter Kicks
Mountain Climbers

WOD

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

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