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!
Standard Warm-up 14 (No Measure)
Run 400m
10 pass throughs
10 isolations each side
10 pass throughs
10 glute activations each side
10 air squats
10 overhead squats
Weightlifting
Deadlift (3-3-3-3-3)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
3 x driveway sprints
8 KB swings, 32/24kg
24 burpees