12/07/16

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!

Back Squat (2-2-2-2-2-2-2)

3 sec pause in bottom position. Aim for 85-90% of 1 rep max.

Weightlifting

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

12 mountain climbers

12 air squats

12 overhead lunges, 20/15kg