Back Squat, 10, 7, 5, 3 Repetitions (Tempo Training)
Rest as needed then,
Tabata Row (Calories)
Tabata Wall Ball (Repetitions)
Tabata Pull-up (Repetitions)
Note: The tempo for the Back Squat is a 5 second decent, 3 second hold in the bottom position, and explosive (ie. sub 1 second) return to the top position. The “Tabata” interval is 20 seconds of work, followed by 10 seconds rest, completed 8 times. This is gonna’ be a good one!
Connor is Athlete Of The Week!
Congratulations to Connor who was recognized as Athlete Of The Week at CrossFit Amundson. Connor has just tipped over the 6 month mark of dedicated training in our LIGHT and CrossFit program, and the results have been outstanding. Connor originally joined our gym to help his Martial Arts training, and with the added speed, power and endurance he has achieved, his sparring has increased in capacity in an immense way. Inside the gym, Connor is years ahead of his age in maturity and leadership ability, and he is frequently complimented for his display of virtuosity in the workouts. Congratulations Connor on all your achievement, both inside and outside the gym.
Light WOD (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at HQ)
Our LIGHT workout will be our HQ programming today.
Krav Maga (6:00 PM – 7:00 PM at Krav Maga)