7th Nov

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 1 (No Measure)

Row 500m

THEN

3 rounds:

5 pushups

10 air squats

20 sec hollow hold

Gymnastics

Pistols (10-10-10-10-10 @ 16kg/12kg)

Scaling:

1. Holding a KB

2. Free standing

3. Holding band

4. Pistol to plate stack/box

5. Ring pistols

Metcon

Metcon (Time)

For time;

15-12-9-6-3

Wall balls 20lbs/10ft & 14lbs/9ft

Ab mat situps

Pushups

Ring rows