Tabata This!

CrossFit Kent Island – CrossFit

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Warm-up (No Measure)

3 mins of Jogging, Biking, or Rowing (increase pace each min)

2 rounds:

30 Jumping Jacks

15 Squats

12 Sit-ups

9 Push-ups

6 Pull-ups or Ring Rows
Pre-WOD mobility:

Super couch (2 min each side)

Bully stretch (2 min each side)

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

Post-WOD Recovery

Quad smash (barbell) (2 min each side)

Barbell shoulder shear (2 min each side)