17th Oct

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
Extra wrist stretches

Gymnastics

Handstand skill practice (1 max wall hold)

10 mins of skill practice.
Work towards one max wall hold.

Metcon

Metcon (AMRAP – Reps)

Complete as much of the following in 20 mins;

10 wall balls

10 med ball cleans

10 DUBS/20 singles

20 wall balls

20 med ball cleans

20 DUBS/40 singles

30 wall balls

30 med ball cleans

30 DUBS/60 singles

40 wall balls

40 med ball cleans

40 DUBS/80 singles

Max strict pull ups
Rx = 20lbs @ 9ft/ 14lbs@ 10ft