28/06/16

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!

Gymnastics

Strict pullups (5-5-5-5-5-5-5-5-5-5)

Every minute on the minute for 10 minutes, perform 5 strict pullups

Scaling options: Banded, ring rows

Grip: Overgrasp (pronated).

Metcon

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
Choose either this version or the scaled version below. If you cannot do RX’d wall balls, choose scaled version!

Scaling option: Jumping muscle ups or Jumping C2B pullup with close-grip pushup.

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*
Use 8lbs or 12lbs ball.