12/09 WOD – Tabata Tuesday


CrossFit Lehi – CrossFit Class

View Public Whiteboard

Warm-up

(No Measure)

250m row or 200m run (sprint last 100m)

then coach-led warm up

Strength

Back Squat (10-5-5-3-3 @ 50%, 60%, 70%, 80%, 90%)

WOD

Metcon (4 Rounds for reps)

TABATA – 20 seconds on, 10 seconds off for 8 rounds of each of the following:

Sandbag clean to shoulder (60/40#) -alternate each rep

Box jump (24/20)

Push ups

Calorie Row

Score for each exercise is your lowest rep count of the 8 rounds.

Post WOD

Cool-down & stretch w/ coach