Warmup/Skills:

  • Gymnastics Circuit – 3 rounds: Handstands Kick up and Hold for 30s, work on free standing if the wall is easy. Inverted Hang 30s. Ring Support 30s, turn hands out if you can.
  • Squat Corrections
  • POSE drills

WoD:

  • Tabata “Bottom to Bottom” Squat
  • Run 1 mile

The clock for the mile starts as soon as you stand from the last squat. Score is lowest round of squats and the mile time.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top.

CrossFit Endurance Video – Why POSE run?