Warmup
THE CROSSFIT WARM-UP | 10:00
2 sets::
20 Samson stretch/leg
15 PVC overhead squats
15 superwomen 15 hollow rocks
15 push-ups
15 ring rows OR 3-10 strict pull-ups–
Perform all push-ups, pull-ups, and squats with a controlled descent.
Strength
E2MOM 16 min
1 snatch lift off
1 snatch (build )
WOD
RX
For reps:
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata air squats–
No rest between Tabatas; complete all four in 16:00.
Level 2
Same as RX’d
Level 3
Every :30 for 16:00:
Min. 1-4: 4 ring rows
Min. 5-8: 4 hands elevated push-ups (BOX)
Min. 9-12: 4 sit-ups
Min. 13-16: 4 air squats
– If an athlete is unable to complete the designated number of reps within :30, rest during the following interval.
Comments