08/07/16

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

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

Max of 80% of 1 rep max. Work on form. Touch and go repetitions.

Demo:

https://www.youtube.com/watch?v=op9kVnSso6Q

Gymnastics

Metcon (3 Rounds for time)

Three max effort prone holds. Stop once your form starts to fade. Record each round and rest exactly 2 minutes between each effort.