10/05/16

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 9 (No Measure)

3 rounds:

10 medicine ball cleans

10 Russian KB swings

10 box step ups

Weightlifting

Push Press (5-5-3-3-1-1-1-1)

10 mins to set 1 rep max.

Metcon

Metcon (Time)

2 rounds for time:

50 double unders

40 V-ups

30 box jumps 24″/20″

20 cal row

10 wall balls, 9kg/6kg, 10’/9′