Crossfit Charlottesville – CrossFit
A: Warm-up (No Measure)
3-4 sets, increasing pace per set:
200m Run
16 Reverse Lunges
12 Hollow Rocks
8 Inchworm Push-ups
B: Metcon (AMRAP – Reps)
Tabata Bottom to Bottom Squat
Directly into 1-mile run (part C)
The Tabata intervals are made up of 8 sets of 20 seconds of work followed by 10 seconds of rest. The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top.
C: 1-Mile Run (Time)
Max Effort 1-Mile Run