Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 10 min cap

Toes-To-Bar (EMOM 10)

Every minute on the minute perform ‘X’ T2B’s.

Rx: 8

Rx+: 10

Fire breather: 8 strict

Metcon (4 Rounds for reps)

Tabata: 10 rounds (20 minutes)

*Set clock to 40 rounds)




Russian KB swings
Perform each movement tabata style (:20 on/ :10 off). Do not stay on one movement for all 8 rounds, but switch movements after each 20s round. Repeat for 10 rounds total.

Score will be accumulation of reps for each movement. 4 movements = 4 totals summed together.

Cash Out

Sally squats


If you want a challenge, try holding a weight plate in the front rack, or empty barbell overhead…