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.

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