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