13th Oct

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit


Standard Warm-up 1 (No Measure)

Row 500m


3 rounds:

5 pushups

10 air squats

20 sec hollow hold



Overhead Squat (5-5-5-5-5-5 @ 70%)

Beginners start on pvc, progressing to barbell and then, if appropriate, small load. Experienced do warm up sets with empty barbell and progress to load. Technique not strength will determine your load for the 6 sets!


Metcon (AMRAP – Rounds and Reps)

Modified Cindy. 15 min AMRAP;

5 pullups

10 pushups

15 air squats
If you’re able to do some pullups unassisted, use this opportunity to go for RX!


100 burpees (Time)

For time:

100 burpees
World Burpee Day 12th Oct, limited classes yesterday so we’re celebrating today 🙂