Crossfit 2/11/20

Bench Press (Weight)
Take 13 Minutes and Build to a Heavy Set of 3
Metcon (4 Rounds for reps)
"Swole Cycle"

Tabata Intervals:
Strict Pull-ups
Bike Calories
Push-ups
Bike Calories

Tabata = 8 Rounds of :20 On, :10 Off

– Athletes will complete all 8 rounds of the strict pull-ups before moving to the 8 rounds of assault bike, and so on…
– The score at the end of the 16 minutes is the total reps completed during your work stations
– There is no rest between stations beyond the :10 seconds
– Athletes don’t have to reset the monitor between rounds, but they should avoid pedaling during these 10 seconds. Use the rowers if needed.

Scaling Options
STRICT PULL-UPS
– Choose a variation that allows for at least 3-5 reps within each 20 second window
PUSH-UPS
– Choose a variation that allows for at least 7-10 reps within each 20 second window
– Scale UP to STRICT Handstand Push-ups if you can comfortably get 3-5 reps with the same window