15/04/16

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

Weightlifting

Bench Press (5-5-3-3-1-1-1)

15 mins to establish 1 rep max bench press

Weightlifting

Dumbbell curls (10-10-10-10)

EMOM x 4

Weightlifting

Dumbbell rows (10-10-10-10)

EMOM x 4
Alternate with curls

Metcon

Metcon (Time)

For time:

100 hanging knee raise*

*Perform 10 mountain climbers every minute