11th Nov

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 13 (No Measure)

3 rounds, 20 seconds on each:

Pushups

Kipping swing / Active hang

Single-leg deadlift

Lunges

Squats

QUALITY NOT SPEED!

Metcon

Metcon (AMRAP – Reps)

In pairs, max reps in 4 minutes of each of the following (2 mins rest between each);

1. 400m with wall ball, swapping as needed 20lbs/14lbs + double rope waves

2. 400m with wall ball, swapping as needed 20lbs/14lbs + Deadlifts 80kg/60kg

3. Max sled pushes

4. 400m with wall ball, swapping as needed 20lbs/14lbs + wall ball shots 20lbs @ 10ft/14lbs @ 9ft

5. 400m with wall ball, swapping as needed 20lbs/14lbs + wall ball sit-ups 20lbs/14lbs
Run together with one wall ball. All other exercises performed alternating between work and rest as required.