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!
Weightlifting
Deadlift (5-5-3-3-1-1-1-1)
1 rep max testing back squat for those that didn’t test on Thursday.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
4 KB swings, 32/24kg
8 toes to rings
12 DB snatch, 20/15kg