7-13-17 Tabata – CrossFit Grail
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7-13-17 Tabata

12
Jul

7-13-17 Tabata

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Run 800 (400 X 2)

Gymnastics

Rope Climb (1 With good form)

Rope Climb training. Work to improve technique

Muscle-ups (1 With good form)

Metcon

Metcon (AMRAP – Reps)

3 rounds

Tabata (20 seconds work, 10 seconds rest) 4 minutes

Rope Climbs

KB Swings 53/35#

GHD Situp

Plank Hold

Bar Muscle Up (3 to 1 Pull-ups)

Pvc overhead Squat

Double Under (2 to 1 singles)

Toes 2 bar

2 Minute Rest
Divide class up no more than 2 people per station. Score is total reps.

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