Tabata then Run!

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CrossFit Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Overhead Squat with PVC  
  3. Sit-ups  
  4. Back-extensions  
  5. Pull-ups  
  6. Dips

Announcements/MOB:

  • When will you score your 14.5 performance?
  • Stretch: Hip

Lift:

Deadlift 1RM
70% x 5
80% x 3
90% x 1
3 Attempts at a 1RM

Skills & Technique: (Click below for links to more info)

Wod:

Tabata Squat (After the tabata and with no rest then run the 1 mile)
Run 1 Mile