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
Back Squat (5-5-5-5-5)
80% of 1 RM
Metcon
Metcon (No Measure)
Accumulate 5 mins of plank hold
Metcon (No Measure)
Accumulate 90 secs of L-sit
Optional extra