Warm up: Coach’s Choice
Strength/Skill: Overhead Squat
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Add result
WOD: Tabata Kick Your Butt!
HRPUs
Air Squats
Ab Mat Sit Ups
Box Jumps (24/20)
8 Rounds of 20 seconds of work, 10 seconds of rest. No break in between movements. 16 total minutes. Score is the total number of reps in all movements
Stimulus/Focus: Push hard in each 20 second interval and rest even harder in each 10 second interval. Focus on good movement. This is the workout from CrossFit Belmont’s opening day, 04 March 2013. Today is the 12-year anniversary of CFB!
Cool Down: Tabata Superman Holds