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!
Back Squat (2-2-2-2-2-2-2)
3 sec pause in bottom position. Aim for 85-90% of 1 rep max.
Weightlifting
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
12 mountain climbers
12 air squats
12 overhead lunges, 20/15kg