21st Dec

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

Single Arm Dumbell Press (10-10-10 (each side, alternating) 10kg/5kg)

Tempo = 1 up, 2 down

Gymnastics

Pistols (12min EMOM max reps (1 min on, 1 off))

Alternate with a partner. Pistols on 1 leg for 1 minute for max reps.

Use a counter weight or rings, or band to

Metcon

Metcon (Time)

21-15-9

Ring rows

Air squats

Core strength and skills

Planks (standard, wide limb, side, elevated)