03/11/15

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 1 (No Measure)

Row 500m

THEN

3 rounds:

5 pushups

10 air squats

20 sec hollow hold

Weightlifting

Shoulder Press (5-5-5-3-3-3-1-1-1)

10 mins to establish 1 rep max.

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

7 KB swings 24/16kg

7 box jumps 24″/20″

REST 3 MINUTES

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

7 goblet squats 24/16kg

7 burpees