Thursday WOD {10/17/13}
Main – CrossFit WOD
Warm-up (No Measure)
4 Min, 15 sec each: Jumping Jacks Squats Mountain Climbers Jumping Squats then 4 Min, 15 sec each: Plank Superman Side Plank Right Side Plank Left
Metcon
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
Cash-Out
Couch Stretch – 2min per leg LAX Ball Shoulders – 4min