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
Weightlifting
Deadlift (3-3-3-3-3-3-3-3-3-3)
Max of 80% of 1 rep max. Work on form. Touch and go repetitions.
Demo:
https://www.youtube.com/watch?v=op9kVnSso6Q
Gymnastics
Metcon (3 Rounds for time)
Three max effort prone holds. Stop once your form starts to fade. Record each round and rest exactly 2 minutes between each effort.