Post Christmas cookies wod

CrossFit Roadhouse – CrossFit

warm up IYT (No Measure)

Warm-up

row

• 10 Arm Circles CW

• 10 Arm Circles CCW

• 10 Arm Hugs

• 10 Alternating Arm Swings

Bench Prone IYT

3×5

2 rounds:

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 10 PVC Passthroughs

• 10 PVC Overhead Squats

2k Row (Time)

Max Effort 2k Row

Metcon (3 Rounds for reps)

Tabata handstand push-ups

Rest 1 minute

Tabata single-leg squats

Rest 1 minute

Tabata push-ups

Rest 1 minute

Tabata jumping lunges

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Scroll for scaling options.

Post reps for each exercise completed to comments.

Related content:

• Tabata Interval Training

• Scaling the Pistol

Scaling

You’re alternating between upper-body and lower-body movements, but expect the push-ups and lunges to be affected by the previous work. Use modifications that allow you to complete no fewer than 4-6 reps for the first two Tabatas, and target at least 6-8 reps in the last two Tabatas.

Intermediate Option

Tabata assisted handstand push-ups

Rest 1 minute

Tabata assisted single-leg squats

Rest 1 minute

Tabata push-ups

Rest 1 minute

Tabata jumping lunges

Beginner Option

Tabata push-ups

Rest 1 minute

Tabata squats Rest 1 minute

Tabata knee push-ups

Rest 1 minute

Tabata walking lunges

ring work

3 x 10 ring transitions

3 x 10 ring dips

rx

3 x max reps peek a boo swings

3 x3 strict ring MU /assisted MU