CROSSFIT SFA WOD – August 21, 2013


PRE-LIFT ACTIVITY
Bike or Skipping (3-5 Minutes)
FOAM ROLLER – Quads: x15 each
FOAM ROLLER – Hamstrings: x15 each
FOAM ROLLER – Lats: x15 each
FOAM ROLLER: Upper-to-Lower Back: x15 each

SKILL WORK
Mobility – Lacrosse Ball, Softball and Peanut 15 minutes

WORKOUT OF THE DAY
Tabata This!

Tabata Burpee
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Post Your Score

TODAYS QUOTE
“It is never too late to be what you might have been.”
George Eliot

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