Skill

2 Rounds of tabata alternating between
Hollow rocks/hold
Arch hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  Today we’re performing  two rounds of tabata so our skill work will be eight minutes long.   Alternating movements every round will give you eight opportunities at each movement.  Do your best to keep the intensity high during each interval and attempt your best hollow or arch position in each round.  Focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.

WOD

AMRAP in 15 Minutes

400M Run
100 Double Unders
400M Run
100 Dumbbell Goblet squats 50/35 lb

Workout notes

Today we have a fifteen minute AMRAP with a lighter, high rep weightlifting movement and a couple of classic CrossFit skills.  Our round count will be pretty low considering how tough that large set of goblet squats will be. Keep the intensity high and try to get through that first round and knock as many reps as you can in the second round.  When it comes to the goblet squat use a weight that is on the lighter side.  Something you could knock out a VERY large set of squats to start the set of one-hundred would be a good weight.  If you are new to CrossFit and still working on squats a great option would be to leave the weight out of the equation and go with just an air squat.