18th Nov

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

Overhead Squat (5-5-5-5-5 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

22 min AMRAP;

22 Wall balls shots 20lbs & 10 ft/14lbs & 9ft

22 Push press 30kg/25kg

22 Box jumps 24″/20″

22 Overhead squats 30kg/25kg

22 Cal row