27/10/15

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 3 (No Measure)

Tabata:

Hollow hold

Superman hold

THEN

3 rounds:

5 ring rows

5 pushups

Skills

Ring Dips (Technique then 10 minutes to build to 1 rep max)

Metcon

Metcon (Time)

3 rounds for time:

21 box jumps 24″/20″

15 KB swings 24kg/16kg

9 ring dips

Monthly challenge

Metcon (Calories)

1 min, max reps:

Calorie row