27th Oct

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 6 (No Measure)

In a pair:

Run 400m with 9/6kg wall ball

THEN

2 rounds each (alternating between partner, one round at a time)

Row 10 cals

10 pushups

Metcon

Metcon (Time)

For time;

21-15-9

Power cleans @ 35kg/25kg

Pushups

Metcon

Metcon (Time)

2000m row
While half the group rows, the other half will do the following core strength exercises;

3 x 90sec plank holds (30 secs rest between sets)

2ES x 30sec threading side plank

2 x 15 partner assisted double leg lowers

3ES x 10 single leg GB

3 x 40 sec hollow hold

3 x 40 sec superman hold