Saturday Tabata times….
CrossFit Bel Air – WOD
Chris’ Warm up (No Measure)
500m row or 400m run
10 Knee Hugs
10 forearm to instep
10 baby elephants
Length of the gym:
10 Air Squats
10 Light KB Swings then hold the Goblet squat for 30 seconds
Metcon (4 Rounds for reps)
Each is 8 rounds, 20’seconds on 10 second rest.
Will perform 8 rounds of one movement before moving on.
Approx 2 minutes between Tabatas
RX+ handstand hold with alternating shoulder tap
3- KB thruster alternate arms each round- scaled use weight plate or small dumbell – athlete choose weight
Score is lowest number during the 8 rounds
Handstand is lowest number of seconds or taps for plus