Workout 6.27.14

Nickname: Happy Friday!

Main – CrossFit

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Skill

Review correct Pushup form:

Top Position:
-Hand/Elbow Placement
-Strong, Neutral Midline Posture

Movement:
-Full Range of Motion- straight arms at the top, chest touches but doesnt lay on the floor
-Maintain rigid, straight line from top to ground, ground to top

WOD

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
If you start to lose form for the pushups, do them from your knees!! Ego’s at the door!

Cool Down/Recovery

2 Rounds:

400m Run (moderate pace)
Triceps Ring Smash, 1min ea arm
Banded Shoulder Distraction, 1 min ea arm
Runner’s stretch, 1 min ea side

Feature Video

CrossFit Class Workout