22nd Dec

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

Back Squat (10-10-10-10 @ 60%)

Tempo = 1 up, 3 down

Metcon

Metcon (AMRAP – Reps)

16 minute EMOM;

2 Jump squats

2 Burpees

Max Pullups

1min rest