06/07/16

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 2 (No Measure)

Run 400m

THEN

Tabata:

Skipping (singles or double unders)

X-band walk (10 secs each direction)

Weightlifting

Back Squat (2-2-2-2-2-2-2)

3 second pause in bottom position. Aim for 85-90% of 1 rep max.

Demo:

https://www.youtube.com/watch?v=ultWZbUMPL8

Metcon

Metcon (Time)

3 rounds for time:

10 toes to bar

20 wall balls, 9/6kg

30 double unders
Toes to bar:

https://www.youtube.com/watch?v=_03pCKOv4l4

Wall ball:

https://www.youtube.com/watch?v=cG9SWY4iqY0

Double unders:

https://www.youtube.com/watch?v=-tF3hUsPZAI