5th Dec

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

Pull-ups (E2M 5-5-5-5-5-5)

Strict pullups only. Scale to bands or RR. Alternate pullup set with 10 pushups.

Metcon

Metcon (AMRAP – Rounds)

10 min ladder;

3-6-9-12-15 etc

Deadlifts @ 50%

Burpees
Complete as many rounds as possible in ten minutes, increasing each set by 3.