31st Oct

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!

Weightlifting

Deadlift ladder

Move through bars, increasing by 10kg per lift. 30 secs per lift. 1 attempt per bar. Score the heaviest completed lift.

Metcon

Metcon (Time)

4 rounds for time (20min cutoff);

5 pullups/10 ring rows

10 wall ball shots 20lbs (10ft)/14lbs (9ft)

400m run