14/01/16

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

Gymnastics

Strict pullups (5-5-5-5-5)

E2M for 10 mins, 5 strict pullups

Scale to strict pullups with a spotter as required.

Metcon

Metcon (Time)

For time:

21-18-15-9

KB swings, 24/16kg

Goblet squats, 24/16kg

2k Row (Time)

Max Effort 2k Row