Tabata to the Core

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

300m Run or 400m Row

2X:

10 Squat Therapy @ wall

10 Ring Rows

10 Lunges

10 KB Swings (light)

5 Burpees

Metcon

Metcon (No Measure)

Tabata Stations (20 sec work/10 sec rest)

Station 1:

Wall Ball/Russian Twists

Station 2:

Pull-ups/TTB

Station 3:

DB Single Arm Snatch

Station 4:

Plated OH Lunges/Weighted Sit-ups

Station 5:

DB Box Step-ups/Turkish Sit-up

Station 6:

KB Single Arm Swing

Metcon

Metcon (No Measure)

Tabata (20 sec work/10 sec rest)

Low Plank

High Plank

Plank Walks

Supermans

Stretch/Mobility

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