CrossFit Taipan – CrossFit
Warm-up
Standard Warm-up 2 (No Measure)
Run 400m
THEN
Tabata:
Skipping (singles or double unders)
X-band walk (10 secs each direction)
Weightlifting
Back Squat (1-1-1-1-1)
10 mins to establish 1 rep max
Metcon
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
7 burpees
7 cal row
REST 2 mins
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
7 burpees
7 thrusters, 20/15kg
REST 2 mins
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
7 burpees
7 V-ups