June 18, 2019

18
Jun

June 18, 2019

CrossFit Black Box – CrossFit

Metcon

FIT: Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

PERF: Tabata This! RX+ (5 Rounds for reps)

Tabata Row

Rest 1 minute

Tabata Bottom-to-Bottom Squat

Rest 1 minute

Tabata C2B Pull-up

Rest 1 minute

Tabata Hand Release Push-up

Rest 1 minute

Tabata GHD Sit-up

“Bottom-to-Bottom:” 10 seconds rest is in the bottom of a squat. Tabata score is the least number of reps performed in any of the either intervals. Unit for the row is “calories.” Post Tabata score for each exercise as Reps and total those for the final score as Total Reps.

Competitor

Metcon (No Measure)

Every 3:00 for 15:00

20/15 Cal Assault Bike

KB Single-Arm Hang Clean to Reverse Lunge, 5 Each Arm, 53/35lb (or heavier but unbroken for 5)

*R-Arm Clean = R-Leg Reverse Lunge

Metcon (No Measure)

3 Rounds:

60 Seconds Front Rack KB Carry, 53/35’s

Rest as needed