CrossFit Taipan – CrossFit
Warm-up
Standard Warm-up 2 (No Measure)
Run 400m
THEN
Tabata:
Skipping (singles or double unders)
X-band walk (10 secs each direction)
Weightlifting
Back Squat (2-2-2-2-2-2-2)
3 second pause in bottom position. Aim for 85-90% of 1 rep max.
Demo:
https://www.youtube.com/watch?v=ultWZbUMPL8
Metcon
Metcon (Time)
3 rounds for time:
10 toes to bar
20 wall balls, 9/6kg
30 double unders
Toes to bar:
https://www.youtube.com/watch?v=_03pCKOv4l4
Wall ball:
https://www.youtube.com/watch?v=cG9SWY4iqY0
Double unders:
https://www.youtube.com/watch?v=-tF3hUsPZAI