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WARM UP
TABATA SQUATS 4 MINUTES
For time:
SDHP 50 REPS
115 pound Push press, 21 reps
SDHP 40 REPS
115 pound Push press, 18 reps
SDHP 30 REPS
115 pound Push press, 15 reps
SDHP 20 REPS
115 pound Push press, 12 reps
20, 19, 18… …3,2,1 reps for time of:
-squats
-sit-ups
RUN 800 METERS
REST FOR 2 MINUTES
RUN 400 METERS
REST FOR 2 MINUTES
2 ROUNDS FOR TIME
21 DUMBBELL CLEANS
15 PUSH UPS
9 PULL UPS
3 ROUNDS FOR TIME
TABATA THIS
TABATA IS :20 SECONDS OF WORK FOLLOWED BY :10 SECONDS OF REST. WE WILL BE DOING 8 ROUNDS OF THE FOLLOWING EXCERISES
PULL-UPS
PUSH-UPS
SIT-UPS
SQUATS
RUN 400 METERS
12 BW DEADLIFTS (SCALE IF NEEDED)
21 PULL UPS
3 ROUNDS FOR TIME
You are currently browsing the Crossfit Alliance weblog archives for February, 2009.
