Watch Your Stepbata

Jan 6th, 2019

Category: CrossFit

Watch Your Stepbata

Tom – Eye on the Prize

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
4 Rounds
:20 on/:10 off
Bike
Rest 30 Seconds
4 Rounds
:20 on/:10 off
Ski

Then, 3 rounds of:
10 hanging single arm hip touches
5 dragon flags

Strength
Back Rack Lunge
5 Sets
10 Alt. Steps or 50’

WOD
Tabata 20s Work: 10s Rest
Toes to Bar
Bike for Calories
Sit-ups

1 Minute Rest Between Each Tabata

Score= total Reps

CFS Endurance Sunday – Southie Orange 10AM
Endurance WOD

Rest 3 minutes between each E2MOM 12

10 Ring Rows
10 Push-ups
10 Air Squats
E2MOM 12 – Row 250/200m

10 Ab Mat Sit-Ups
10 Weighted Box Jumps (holding small plate, step down)
8 Weighted Bulgarian Squats (es)
E2MOM 12 – 15/12 Burpees

10 KB Swings
10 KB SDHP
10 KB Goblet Squats
E2MOM 12 – Run 200m

At Home WOD
3 Rounds
7 Jack Knives
14 Supermans
21 Bicycle Crunches
24 Flutter Kicks
35 Air Squats
49 Jumping Jacks