CLEAN AND TABATA
DYNAMIC WARMUP
Jump Rope 3 mins
Joint Prep
Kettlebell Warmup
STRENGTH WOD
Clean
Practice for 15 minutes, working to a heavy single.
Beginners Do the High Hang Power Clean.
METCON WOD
For total reps:
- Tabata Goblet Squat (24k/16k)
- Tabata Kettlebell Swings (24k/16k)
- Tabata Row (cal.)
20 seconds work, 10 seconds rest for 8 straight sets. Complete all 8 sets of one exercise before moving on to the next. No additional rest between stations.
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Are you ready to start training at CrossFit 580? The 6 On Ramp Sessions are specifically designed to prepare active, healthy individuals for our ongoing group WOD classes. On Ramp sessions meet weekly at the following set days and times: Saturday and Sunday 11am-12 noon; Tuesday and Thursday 11am-12 noon and 7:30pm-8:30pm
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