29th Oct

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 12 (No Measure)

3 rounds:

10 jumping jacks

10m bear crawl

10m inch worm

Gymnastics

Ring Dips (5-5-5-5-5-5)

Scale to bands or box

Weightlifting

Bulgarians with dumbbells (6-6-6-6-6 ES)

20kg/15kg
Tempo: 1 up, 3 down

Metcon

Metcon (Time)

For time (cap = 15mins);

20 travelling lunges with plate overhead 20kg/15kg

20 ab mat situps

20 wall balls

20 pushups

20 plate ground to overhead 20kg/15kg

20 toes to bar

20 burpees

4 rope tows