CROSSFIT

MED BALL TABATA

“TABATA”
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 – Up-Downs
TABATA 2 – Med Ball Thrusters (20/14)|(14/10)
TABATA 3 – Med Ball Alt. Lunges*
TABATA 4 – Med Ball Russian Twists**
TABATA 5 – Up-Downs

*Ball held in a Bear Hug, L+R = 1-Rep
**L+R = 1 Rep

-No additional rest b/t Tabatas-

(Score is Reps)

COOL DOWN

FOR RECOVERY
5:00 Foam Roll Hamstrings + Lats

(No Measure)

SPARK

STRENGTH

Deadlift for load: KB’s or DB’s ONLY. If needed do more reps:-)
8-6-4-8-6-4
Alt V Ups
6 X 16

BREAK OUT OF JAIL

AMRAP x 14 MINUTES
50 Double Unders
25 Med Balls Thrusters (20/14)|(14/10)
15 Hand Release Push-ups

*Every 2:00 including 0:00 complete 7 Deadlifts (140/106)|(106/70).

(Score is Rounds + Reps)