More Tabata Please

More Tabata Please

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

12:00 in 3min intervals

0:00-3:00

200m run

50′ reverse walking lunge

10 arm circles in 3 positions; front, side, overhead

3:00-6:00

12 air squats

50′ side shuffle

50′ high knees

200m run

6:00-9:00

15 mountain climbers

5 pushup to down dog

200m Run

10 PVC Passes

9:00-12:00

Squat Therapy

*Each athlete needs a wallball as a target to squat to on the wall. Coach will address issues and give athletes cues and tools to help correct immature squat

5min to warmup and setup barbell for thrusters

Metcon (AMRAP – Reps)

Tabata this

Thrusters 75/55

Burpees

*alternate each until you’ve completed a full Tabata of the two

Metcon (4 Rounds for time)

One more thing…

Row 750×4

rest 2:00 between each

*Try to maintain no more than :10sec off your original pace

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