FRIDAY WORKOUT OF THE DAY

CrossFit Auckland WOD

“TABATA THIS”

19min with a continuously running clock

8 intervals per exercise x 20sec Work / 10sec Rest

1min Rest between stations

  • 8 Intervals Squats
  • 8 Intervals Pull-ups    Ring Rows
  • 8 Intervals Push-ups
  • 8 Intervals Sit-ups

Compare to February 23rd, 2018

Then

3 ROUNDS FOR QUALITY (12MIN CAP)

  • ALT Single Leg Deadlift x 12
  • Romanian Deadlift x 12
  • Single Arm Power Row x 12 ea arm
  • Barbell Roll Out x 12
  • Double KB Overhead Hold 30sec

QuickFit ~ 30min Express Workout

AMRAP 15MIN

  • 10 Burpees
  • 20 Wall Balls 9/6KG 10″    6/3KG 10″ * scale further to 9” target 
  • 200M Row

Compare to April 19th, 2018

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