CrossFit Grand Rapids

Group Tabata – 24 rounds!!

Tabata interval - 20 seconds of work followed by 10 seconds of rest.   

Stations will be setup for each exercise.  When the clock starts you will do as many reps at that station in 20 sec. as possible.  During the 10 sec. rest you will switch stations and repeat (the group will move in a circle).  Your score is the fewest reps you completed at any given station.  Your goal is to keep your work-output up so that you achieve the highest possible score.

The number of exercises included will depend on the group size.  

1. Situps
2. Rowing (measured by calories)
3. MB Front Squats 20#
4. Barbell Push Press @ 45# Guys, 22# Girls
5.  Double-Unders or DU. attempts
6. Kipping swings, no pullups
7. Pullup Bar hang (score is seconds on bar)
8. KB Swing 40# Guys, 25# Girls (eye level)
9. PVC OHS
10. Box Jumps, 22″ box

All gym members will do this WoD with adjustments made for your level.