Tabata Times

CrossFit Silos – CrossFit

Warm-up

Metcon

9AM Class does Team Tabata, the 10AM Class does Tabata Transformations.

Team Tabata (AMRAP – Reps)

Partner Up

You will do this with a 30 second work interval, and a 30 second rest interval.

Switch every 30 seconds, each movement is 4 minutes, so 8 intervals of work, or 4 per teammate.

Wall Balls – 20/14

Burpees

SDLHP – KB 1.5/1.0 pood

OH Stationary Lunge – 45/25

Thrusters 75#/45#

Jumping Pull-ups

RX+ = 2/1.5 pood, 95#/65#, Strict Pull-ups

Tabata Transformation (AMRAP – Reps)

Tabata with 20 seconds of work and 10 seconds of rest for 4 minutes per movement with 1 minute of rest between movements.

Lateral Jumps over abmat

Sit-ups

Burpees

Squats

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