CrossFit – Sun, Mar 23
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Warm-up

10 leg swings

20 vertical jumps – rebounding

gate openers

carioca

skips

forward lunge

3x 50M accelerators – start slow build to sprint

10 cossack Squat

10 Tuck Jumps

Metcon (Time)

8x 50 M Sprints – walk back

Warm-up

Warm Up #2

2x

5 inch worm

5 scap pull ups

3 push ups

3 Pull Ups

Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

WOD #2

Cooldown

3 pos scorpion

band legs

bretzel