11/12/15

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

Bench Press (5-5-5-5-5)

E2M for 10 mins, 90%+ of 1 RM

Metcon

Metcon (AMRAP – Rounds)

15 min EMOM:

Min 1: 25 double unders (50 single skips)

Min 2: 10 T2B/K2E/Knee raises

Min 3: 10 burpees