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
Warm-up
Weightlifting
Overhead Squat (5-5-5-5-5-5 @ 70%)
Beginners start on pvc, progressing to barbell and then, if appropriate, small load. Experienced do warm up sets with empty barbell and progress to load. Technique not strength will determine your load for the 6 sets!
Metcon
Metcon (AMRAP – Rounds and Reps)
Modified Cindy. 15 min AMRAP;
5 pullups
10 pushups
15 air squats
If you’re able to do some pullups unassisted, use this opportunity to go for RX!
Metcon
100 burpees (Time)
For time:
100 burpees
World Burpee Day 12th Oct, limited classes yesterday so we’re celebrating today 🙂