PFC CrossFit – Open Gym

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.
– RX –

For reps:

Tabata pull-ups

Tabata push-ups

Tabata sit-ups

Tabata air squats

– No rest between Tabatas; complete all four in 16:00.

– INTERMEDIATE –

Same as RX’d

– BEGINNER –

Every :30 for 16:00:

Min. 1-4: 4 ring rows

Min. 5-8: 4 hand-elevated push-ups

Min. 9-12: 4 sit-ups

Min. 13-16: 4 air squats

– If an athlete is unable to complete the designated number of reps within :30, rest during the following interval.

Stretching (No Measure)

Accumulate:

:30 pec doorway stretch/side

:30 lat roll/side

1:00 cobra stretch

At Home Option (AMRAP – Reps)

For reps:

Tabata DB bent-over rows (35/50 lb)

Tabata push-ups

Tabata sit-ups

Tabata air squats

– No rest between Tabatas; complete all four in 16:00.

– Use two DBs.