10th Dec

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

Weightlifting

Front Squat (10min EMOM (4 @ 70%))

Metcon

Metcon (Time)

In pairs, for time;

12 shuttles

50 wall ball situps

12 shuttles

50 wall ball sit-ups

12 driveway sprints

50 wall balls 20lbs/14lbs

12 driveway sprints

50 wall balls 20lbs/14lbs
Work is completed 1:1 work/rest with partner.