CrossFit Armati – CrossFit

Today is a recovery focused workout.  Using tabatas, we will be focusing on quality movements and getting a good sweat.  For each tabata, your goal will be to maintain nearly the same reps count across the rounds.  The finisher is “Rump Pump.”  It is as it sounds.  Split squats and romanian deadlifts focus on the glutes and posterior chain.  Should be a nice burner to finish out your workout.  ENJOY!

Metcon

Metcon (5 Rounds for reps)

TABATA

8 SETS, :20 WORK / :10 REST

Tabata 1 – Plate Ground to OH (45/35)|(35/25)

Tabata 2 – Box Jump (20″)

Tabata 3 – Bottom 2 Bottom Air Squat

Tabata 4 – Bike for Cal

Tabata 5 – DBL KB Front Rack Hold (70/53)|(53/35)

-Rest 1:00 b/t Tabatas-

Finisher

Metcon (No Measure)

RUMP PUMP

2 SETS

10 KB Split Squat (L leg forward)

10 KB Split Squat (R leg forward)

10 KB Romanian Deadlift