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Wednesday, February 5, 2014

Feb 4 On-Ramp to Crossfit Bootcamp- TABATA Tuesdays

Feb 4, It's TABATA Tuesday! 

Warm Up
400m run (.25)
10 Back Extensions
10 Passthroughs
10 Reverse Passthroughs
10 Sit-ups 

Skill/Strength
3 Rounds
5 Kettle Bell swings
5 Box Jumps

"TABATA" Tuesday
4 exercises
8 rounds
20 sec AMRAP each round
10 sec rest between rounds

1) Sit-ups 
2) KBS 26# KB/15# DB
3) Russian Twist 10#
4) Box Jumps/Step Ups

Post WOD Stretch
Figure 4
Bike stretch
Cobra stretch

Cash out
400m run (.25)


My personal score

Sit-ups           10.   9.   9.    7.  10.  9. 10.  9 = 73
KBS 26#kb.    8.    8.   9.    8.   8.   8.   7.   8= 64
Russian twist.  30  29. 33. 27. 29. 28. 29. 32 =237
Box jumps.      9.   8.    8.   8.   8.    8.   8.   9=66
                                                             Reps =440