16/15/12

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 3 (No Measure)

Tabata:

Hollow hold

Superman hold

THEN

3 rounds:

5 ring rows

5 pushups

Weightlifting

Push Press (3-3-3-3-3)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups