26th Nov

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

Front Squat (4-4-4-4-4-4 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP;

500m row

10 clean and jerk 40kg/30kg

40m farmer’s carry with 5 deadliest every 10m 24kg/20kg