01/04/16

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 13 (No Measure)

3 rounds, 20 seconds on each:

Pushups

Kipping swing / Active hang

Single-leg deadlift

Lunges

Squats

QUALITY NOT SPEED!

Weightlifting

Back Squat (5-5-5-5-5)

80% of 1 RM

Metcon

Metcon (No Measure)

Accumulate 5 mins of plank hold

Metcon (No Measure)

Accumulate 90 secs of L-sit
Optional extra