19/07/16

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 13 (No Measure)

3 rounds, 20 seconds on each:

Pushups

Kipping swing / Active hang

Single-leg deadlift

Lunges

Squats

QUALITY NOT SPEED!

Weightlifting

Shoulder Press (3-3-3-3-3-3-3)

Build up weight over 7 sets

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

10 plate burpees

20 ground to overhead, 20/15kg

30′ overhead walking lunge, 20/15kg