19th Dec

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Warm-up

Warm-up (No Measure)

2 Rounds

Travelling lunges

5 Pushups

Travelling lunges

5 Ring rows

10 Dynamic back release

PVC twists

Dynamic travelling glutes

Weightlifting

Deadlift (8-8-8-8@60%)

Touch and go reps

Metcon

Metcon (AMRAP – Reps)

Partner 16min EMOM;

2 rounds of the following.

1. Wall balls 20kg/14kg

2. Sled pushes

3. Wall ball partner situps

4. Single arm rope waves in plank

5. DUBS

6. Driveway sprints

7. Pushups

8. Lunges
Each sled push = 10 reps

Each driveway sprint (to top) = 10 reps