03/03/16

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!

Standard Warm-up 14 (No Measure)

Run 400m

10 pass throughs

10 isolations each side

10 pass throughs

10 glute activations each side

10 air squats

10 overhead squats

Weightlifting

Deadlift (3-3-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

3 x driveway sprints

8 KB swings, 32/24kg

24 burpees