Jan 21 On-Ramp to Crossfit Bootcamp- TABATA

Warm up

400m (. 25) Run

10 Pass Throughs

10 Overhead Squats

10 Cobra stretch

Skill/Strength

5 Rounds

8 Kettle Bell swings 

WOD-TABATA 

20 sec work / 10 sec rest

Kettle Bell Swings (KBS) 10#/26#

Dumbell (DB) Push Press 5#/8#

Box Jumps / Step-ups 

Russian twist 10#

My personal totals on the TABATA: 407

KBS 26#.               08, 08, 08, 06, 06, 07, 07, 07=57

DB Push Press 8#. 11, 11, 08, 07, 08, 08, 07, 09=69

Box Jumps.            08, 07, 07, 07, 06, 06, 06, 08=55

Russian Twists 10#.24, 24, 31, 29, 30, 27, 31, 30=226

Post WOD Stretch

Plow Stretch

Cashout

40 Roman Chair 

leg lifts or 

Reverse sit-ups