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Monthly Archive for: ‘October, 2014’

Tabata Something Else

Metabolic CrossFit – CrossFit

Daily Warm-Up One (No Measure)

2 Rounds:

10 Shoulder Passes

25′ Walking Lunges/Samson Stretch

25′ Inch Worm

10 Ring Rows or Pull-Ups

10 Air Squats

1 Round:

2:00 Jump Rope

Banded Shoulder Stretch

10 Hip Extenstions

Metcon (AMRAP – Reps)

Tabata Style 20 seconds work/10 seconds rest for 32 intervals

8 intervals pull-ups

8 intervals push ups

8 intervals sit ups

8 intervals of air squats

Squat Snatch (5×5 @ 60% 1RM)

High Bar Back Squat (4×7)

8 October 2014

Metabolic CrossFit – CrossFit

Daily Warm-Up One (No Measure)

2 Rounds:

10 Shoulder Passes

25′ Walking Lunges/Samson Stretch

25′ Inch Worm

10 Ring Rows or Pull-Ups

10 Air Squats

1 Round:

2:00 Jump Rope

Banded Shoulder Stretch

10 Hip Extenstions

Metcon (Time)

3 RFT

500 Meter Row

12 Burpees

21 Box Jumps (24″/20″)

Skill Work

EMOM x 8

10 T2B

20 Double Unders

*Scale as Needed to Complete EMOM

Strength

Romanian Deadlift

3×8

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