Warmup:

1:00 Bike

10 Alt Lunges

10 Hollow Rocks

10 Twisting Push Ups

1:00 Bike

10 Kneeling Lat Stretch

10 Ring Rows

10 Alt V-Ups

WOD:

Middle of the Week TABATA!

8 Sets, :20 Work/:10 Rest

Tabata 1 – Echo Bike

Tabata 2 – Walking Lunge

Tabata 3 – V-Ups

Tabata 4 – Push-up

Tabata 5 – Ring Row

– Rest 1:00 b/t Tabatas –

Score = Total Cals + Total Reps

Video courtesy of CrossFit HQ.

Today and tomorrow is all about more active recovery movements to keep us good and prepped for whatever 26.3 will throw at us Friday.  That does not mean today and tomorrow will be easy.  Focus on good movement patterns in each of these tabatas.  In case there is any confusion, you will do all 8 sets of :20 work/:10 rest on the Echo Bike first.  You will then rest one minute before doing 8 more sets on the walking lunges.  This pattern continues until you finish 8 sets on all movements.

Scaling Options:

Push ups -> off a bench

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Thread the Needle Stretch – 1 Min per side