25th Oct

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 4 (No Measure)

5 rounds:

30:30 rowing

Start at 70% capacity, increase gradually to around 90% pace.

Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP;

7 pull ups

7 jump squats

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP;

7 Mountain climbers

7 box jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP;

7 KB swings @ 20kg/16kg

14 lunges holding KB