Warmup:

2 Rounds:

10 Cal Row

5 Inchworm push ups

5 Squat2Stands

4 Spider-Man lunge w/twist(per side)

10 Huggers

10 Over and backs

Then…

On rig : Perform 5 reps of, scap pull ups, kip swings, strict pull ups, kipping pull ups

WOD:

“Tabata This!”

Tabata Row

Rest 1 minute

Tabata Air Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Ab mat Sit-up

Perform a Tabata interval (Eight rounds of 20 seconds of work and 10 seconds of rest) of each movement. Each Tabata is followed by 1 minute of rest.

Score for each movement is the lowest number of reps (or calories on the rower) performed in any of the eight intervals. Total score is sum of the lowest score for each movement.

Video courtesy of CrossFit LA.  This CrossFit Benchmark debuted in 2004.  Same principle as other Tabata WODs (8 rounds, 20 sec work/10 sec rest).  Remember, you do all 8 rounds of one movement before moving on.  With this one, you get a little extra rest between movements.  Since your score per movement is the lowest recorded round, try to keep consistency each round.  Don’t go full sprint in round one, and then only be able to do 1 or 2 reps in a later round

Scaling Options:

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

Push Ups -> Off bench

Cool Down:

Kneeling Lat stretch – 1 Min per side

 

Folding straddle stretch – 2 min

Video courtesy of Badger CrossFit