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Albany CrossFit – CrossFit
CROSSFIT
“Empty Nester”
Tabata
(:20 On, :10 Off x 8 Rounds)
[0:00-4:00]: Tabata Front Rack Reverse Lunges
[4:00-7:00]: 400m Run, 500m Row, or 1k Bike
[7:00-11:00]: Tabata Strict Press
[11:00-14:00]: 400m Run, 500m Row, or 1k Bike
[14:00-18:00]: Tabata Front Squat
[18:00-21:00]: 400m Run, 500m Row, or 1k Bike
[21:00-25:00]: Tabata Bent Over Rows
[25:00-28:00]: 400m Run, 500m Row, or 1k Bike
Weight: 45/35 empty barbell.
SCORE = Record reps for each tabata and the slowest score on the cardio station.
A: Metcon (AMRAP – Reps)
Tabata: Front Rack Reverse Lunges
B: Metcon (AMRAP – Reps)
Tabata: Strict Press
C: Metcon (AMRAP – Reps)
Tabata: Front Squat
D: Metcon (AMRAP – Reps)
Tabata: Bent Over Rows
E: 400m Run (Time)
Max Effort 400m Run
F: 500m Row (Time)
Max Effort 500m Row
G: Metcon (Time)
1k Bike