16th Jan

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 1 (No Measure)

Row 500m

THEN

3 rounds:

5 pushups

10 air squats

20 sec hollow hold

Weightlifting

Deadlift (3_3_3_3_3_3 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 mins partner AMRAP;

8 Wall ball (4 each)

8 Wall ball situps

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP;

7 KB swings 20kg/16kg

7 burpees