18th Oct

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 6 (No Measure)

In a pair:

Run 400m with 9/6kg wall ball

THEN

2 rounds each (alternating between partner, one round at a time)

Row 10 cals

10 pushups

Core strength and skills

Metcon (No Measure)

Tabata 1;

Hollow hold snaps

Superman hold

Tabata 2;

plank hold

windscreen wipers

Metcon

Metcon (Time)

In pairs, two RFT;

‘Grace’

61kg/43kg

30 Clean and Jerks

‘Fran’

43kg/29kg

21-15-9

Thrusters

Pullups