Three Tabatas

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


  • Did you bring your protein drink today? You need it!
  • Stretch: Wall Stretch


Back Squat
1x5 @ 60% of 1RM
1x3 & 80% of 1RM
10x2 @ 90% of 1RM

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


Three Tabatas
Tabata of:
Toes to Bars
Shoulder to Overhead 95/65 lbs
GHD Sit-ups
Score total of all reps.
AMRAP - Reps