At Survival Fitness Warm up Tabata Mash up…

At Survival Fitness.

Warm-up
Tabata Mash-up (2 rounds)

  • Lunges
  • Squats
  • Butt kicks
  • High knees
  • Jumping jacks
  • Left leg lateral hops
  • Right leg lateral hops
  • Mountain climbers

WOD #1

  • 10 swings, 1 burpee
  • 10 swings, 2 burpees
  • 10 swings, 10 burpees

WOD #2
“Cindy”
AMRAP 20:00

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

In WOD #1 I used a 48# KB and finished in 8:55. In “Cindy” I completed 12 rounds plus 5 pull-ups and 1 push-up in the 13th round. During “Cindy” I was doing jumping pull-ups the entire workout. I started out with regular push-ups, but switched to knee push-ups after 7 or 8 rounds if I remember correctly. If felt great to get in such a great workout after a week without CrossFit.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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