DATE – Saturday
Warm-up: Freeze tag
Mobility: Dynamic Hip / shoulder mobility
Review and practice WOD movements / scaling options
WOD A) CrossFit.com Benchmark WOD “Tabata This” (25 mins)
Tabata Row (Cal)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Ab-mat Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Your score is the combined lowest number of reps performed in any of the eight intervals per exercise. Aim for consistent output each round. Stagger the second heat by 5 min.
