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Warmup: Crossfit Warm-up X 3 sets

Pre-mobility: Couch stretch X 2 min each

Health and Fitness

A. 0:10-0:30

Every 3 minutes, for 15 minutes:
8 DB right side forward and reverse lunge
8 DB left side forward and reverse lunge

*Build and increase in load from July 28, 2016. Please take note that the rep count is less which should allow for an increased load*

0:30-0:40

B.
Tabata Assault for Calories
Rest 2 min
Tabata Burpees

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement

C. 0:40-0:55

C1. Dual DB Bent over Row X 12 @2111, rest 30s

C2. MB Hamstring Curls X 12 @1111, rest 30s

D. 0:55-1:00
Classic:

A. 0:10-0:30

Every 3 minutes, for 15 minutes:
8 DB right side forward and reverse lunge, then immediately into…..
8 DB left side forward and reverse lunge

*Build and increase in load from July 28, 2016. Please take note that the rep count is less which should allow for an increased load*

0:30-0:40

B.
Tabata Assault for Calories
Rest 2 min
Tabata Burpees

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement

C. 0:40-0:55

C1. Dual DB Bent over Row X 12 @2111, rest 30s

C2. MB Hamstring Curls X 12 @1111, rest 30s

D. 0:55-1:00

Mobility of choice