CrossFit Firebase Orlando

Tabata or Sprints

Warm Up:
Run 400m
10 Inch worm Pushup
10 Spiderman Lunges
20 PVC Pass Throughs
10 PVC Overhead Squats
10 Strict Pullups

“Tabata That”
8 Rounds of each Exercise :20 Work, :20 Rest
Rest 1:00 Between Exercise
Burpees
Situps
Pushups
Air Squats

Rowing Sprints
Row :30, Rest :30 for 20 Intervals

or,

Row 3x1500m. Rest 2:00 between Rows.
Hold Split within :03-:05



 

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