CrossFit Taipan – CrossFit
Warm-up
Standard Warm-up 4 (No Measure)
5 rounds:
30:30 rowing
Start at 70% capacity, increase gradually to around 90% pace.
Stretch
Gymnastics
Weighted pullups (5-5-5-5-5)
E2M x 5, 5 weighted pullups, 20 pushups between sets.
Demo:
https://www.youtube.com/watch?v=aAggnpPyR6E
Scaling options:
Banded
Ring rows
Box pushups
Pushups off knees
Metcon
2.4km run (Time)
For time:
Run 2.4km
Max effort. 6 x 400m laps.
If weather/light is no good, then 2.5km row max effort.