CrossFit

20 Minute Amrap of:

  • 200m Sprint
  • 20 Ground to Overhead(65/95)
  • 20 KB Swings
  • 20 OH Squats(65/95)
  • 20 Box Jumps
  • 20 Sumo Hi Pulls(65/95)
  • 20 Sit Ups
  • 20 Pullups

Basics

Tabata:

  • Burpees
  • Pushups
  • KB Swings
  • Cal Row

* Tabata is 20s of work followed by 10s of rest. This is considered 1 round. Athlete will complete 8 Rounds at each station before moving on to the next movement. Score is LOWEST number of reps from ALL rounds of each movement. Example: I complete 16 pushups in Rd 1 but only 2 pushups in Rd 2…my score for pushups is 2.