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Components

Metcon

400m Run

500m Row

Metcon

Settings

Workout

Sunday 021421

CrossFit

"Empty Nester"

Tabata
(:20 On, :10 Off x 8 Rounds)

[0:00-4:00]: Tabata Front Rack Reverse Lunges

[4:00-7:00]: 400m Run, 500m Row, or 1k Bike

[7:00-11:00]: Tabata Strict Press

[11:00-14:00]: 400m Run, 500m Row, or 1k Bike

[14:00-18:00]: Tabata Front Squat

[18:00-21:00]: 400m Run, 500m Row, or 1k Bike

[21:00-25:00]: Tabata Bent Over Rows

[25:00-28:00]: 400m Run, 500m Row, or 1k Bike

Weight: 45/35 empty barbell.

SCORE = Record reps for each tabata and the slowest score on the cardio station.

A: Metcon (AMRAP - Reps)

Tabata: Front Rack Reverse Lunges

B: Metcon (AMRAP - Reps)

Tabata: Strict Press

C: Metcon (AMRAP - Reps)

Tabata: Front Squat

D: Metcon (AMRAP - Reps)

Tabata: Bent Over Rows

E: 400m Run (Time)

Max Effort 400m Run

F: 500m Row (Time)

Max Effort 500m Row

500m Row

G: Metcon (Time)

1k Bike

Want to see some of these movements in action? Check out our .

Whiteboard:

Sunday, February 14, 2021

Male Clients

Josh
Heller

CROSSFIT: 10:00 AM

90 Reps

Female Clients

Mary
Pat Van Etten

CROSSFIT: 10:00 AM

72 Reps