Tabata Time

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

3 Rounds:

100m Run

5 Squat Therapy

10 Jumping Air Squats

100m Run

5 Inchworms

10 Mod Burpees

Then:

10 PVC Pass Throughs

10 PVC Fig 8’s (5 each side)

10 PVC Back Squats

Skill

6 min EMOM:

Min 1: Plank Shoulder Taps :30 sec

Min 2: 30 sec Handstand Hold

Min 3: 30 sec Hollow Hold

Metcon

Metcon (4 Rounds for reps)

Tabata Back Squat

Rest 1 minute

Tabata Situps

Rest 1m

Tabata Handstand hold (or Plank hold)

Rest 1m

Tabata Row

Complete 8 intervals of tabata for each movement. Count total reps per movement. You will score each movement separately.

Game

“Hungry Hippo”

Define the play area with cones, approximately 20 feet by 20 feet.

Place the medicine balls in the center of the play area.

Divide the kids into four teams and position them on four sides of the play area.

On “go,” one player from each team performs a burpee and then runs to the pile of medicine balls in the center of the room.

Each player returns with only one ball per trip.

The game continues until all medicine balls have been “eaten.”

The team with the most medicine balls wins.

Stretch/Mobility

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