Mobility:     Shoulders and Back


1/2 Tabata(4 rounds of 20s work and 10s ‘rest’)

20s of push presses(no jerks)

10s of holding at top of press(‘head through the window’)

*10 burpee penalty for every time bar goes bellow shoulders, to be done after the strength. Athletes and not their egos pick the weights.

rest 2 minutes and then go directly into

2 min max pull ups

Metcon:     “Tabata Squared”

V ups

Bicycle kicks

sit ups

plank hold

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