Tabata Something Else (last done 4.16.20)

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

3-5 Foam Roll

2 min: Run, Row, or Bike

2-3 Rounds

8 Samson Lunges

8 Woodpecker

8 Crab Walk Steps

8 Walking Pigeon

8 Plank to Down Dog

4 Burpees

4 Burpee Broad Jumps

Gymnastics Pull -UP warm up and Skill Work (No Measure)

1 Rounds

30 Seconds of each. ( Rest as Needed)

1 Superman Hold and Release

2. Hollow Body Hold and Release

3. Table Top

4. Scap pulls

5. Hip Taps or alternating arm hangs

Pick a skill or two and practice for 10 minutes

double unders

hand stand walks

hand stand push-ups

muscle-ups bar or rings

monkey bar trips

pull-ups (kipping)

Pistols

Or get with a coach for recommendations.

Tabata Something Else no Equipment (AMRAP – Reps)

8 Rounds (20 Seconds On + 10 Seconds Off):

Strict Pull Ups

Sit-Ups

Push-Ups

Air Squats

*Record total reps

Cashout Run (Time)

6x100m

Rest 4:1

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