27/06/16

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 2 (No Measure)

Run 400m

THEN

Tabata:

Skipping (singles or double unders)

X-band walk (10 secs each direction)

Weightlifting

Back Squat (10×3)

Every minute on the minute for 10 mins, perform 3 back squats working from squat racks.

Aim: 70%+ of 1 rep max

Metcon

Metcon (Time)

For time:

100 burpee DB step-ups, 15/10kg, 20″ box
Chest and thighs must touch the ground (no requirement to jump and clap), step up onto box holding a DB in each hand until full extension of knees and hips, take care whilst stepping up and down off the box.

Scaling options: reduce DB weight.

20 min time cap.