04/05/16

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 4 (No Measure)

5 rounds:

30:30 rowing

Start at 70% capacity, increase gradually to around 90% pace.

Stretch

Metcon

Metcon (AMRAP – Rounds)

With a continuously running clock, complete five thrusters every minute on the minute

0:00-5:00 use 20kg/15kg

5:00-10:00 use 30kg/20kg

10:00-15:00 use 40kg/25kg

Continue adding 10kg/5kg every 5 minutes for as long as you are able.