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
Weightlifting
Front Squat (10min EMOM (4 @ 70%))
Metcon
Metcon (Time)
In pairs, for time;
12 shuttles
50 wall ball situps
12 shuttles
50 wall ball sit-ups
12 driveway sprints
50 wall balls 20lbs/14lbs
12 driveway sprints
50 wall balls 20lbs/14lbs
Work is completed 1:1 work/rest with partner.