CrossFit Taipan – CrossFit
Warm-up
Standard Warm-up 3 (No Measure)
Tabata:
Hollow hold
Superman hold
THEN
3 rounds:
5 ring rows
5 pushups
Gymnastics
Muscle-ups
Skill work, moving through progressions on rings
Metcon
CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups