22nd Oct

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

Bench Press (5-5-5-5-5-5 @ 75%)

Use a spotter!

Metcon

Metcon (Time)

100 burpee box step ups with dumbells 15kg/10kg

Metcon

Metcon (No Measure)

Best of 3 rounds team tug-of-war