30/10/15

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Junkyard dog (No Measure)

Run 400m

Junkyard dog

Stretch

Weightlifting

Push Jerk (5-5-5-3-3-3-1-1-1)

15 mins to build to 1 rep max

Gymnastics

Pull-ups (Kipping pullups)

Technique and then 10 mins to practice

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

7 shoulder to overhead 40/30kg

7 situps

7 pullups

Monthly challenge

Metcon (Calories)

1 min max calorie row
If not already attempted.