27th Dec

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 7 (No Measure)

Tabata:

Kipping swing

Walking lunge

Weightlifting

Deadlift (15-10-5-3-5-10-15)

Pyramid. Increase load as reps decrease, starting @ 45%

Metcon

Metcon (Time)

For time;

25 wall ball shots 20lbs/14lbs

50 pullups

50 ghd situps

75 KB swings 20kg/16kg

75 DUBS
Scale pull-ups to jumping pull-ups.

Scale ghd sit-ups to ab mat sit-ups.

WOD credit = WodNation