One: Run 800m
Two: Warmup
2 rounds of:
10 Diver Downs
15 Back Extensions
20 Abmat Situps
15 Air Squats
10 Pullups
Three: Tabata Squat
Four minutes of tabata squat
20 seconds of work/1o seconds of "rest"
"rest" in as deep a squat as you can!
Four: TGIB!* *Thank God It's Burpees!
L1: 50 Burpees
L2: 25 Burpees
L3: 25 Squat Thrusts (air squat and jump in air with arms up)
For all levels, reach for 12 inches above your normal reach on the burpee jump!
POST TIME AND LEVEL ON BLOG
STRETCH- before, during and after and SMILE, YOU LIKE THIS!!!
4 comments:
GREAT JOB MORNING CLASS! Great energy and effort! Your legs love you for it....no, really they do!
Level 1 - 5:38
Taylor, cool class today. L1-5:25. May have gotten first 15 jumps @ the 12" mark, the rest were weak!
Hard workout. Great for the legs.
L1 - 5:38. Most of the burpee push-up were regular - still need to get a little lower.
Looking forward to tomorrow.
Amy
It seems that every workout I say, "That was a tough workout!" I guess that's CrossFit at its best. The rest on the bottom of the squat was harder than I expected honestly. I was excited about the Burpees though. I have done 50 burpees for time a few times and my best time is 4:49, today was 4:27 after tabata squats. Lovin' the progress!
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