CrossFit Taipan – CrossFit
Warm-up
Standard Warm-up 4 (No Measure)
5 rounds:
30:30 rowing
Start at 70% capacity, increase gradually to around 90% pace.
Stretch
Weightlifting
Bench Press (5-5-3-3-1-1-1)
15 mins to establish 1 rep max bench press
Weightlifting
Dumbbell curls (10-10-10-10)
EMOM x 4
Weightlifting
Dumbbell rows (10-10-10-10)
EMOM x 4
Alternate with curls
Metcon
Metcon (Time)
For time:
100 hanging knee raise*
*Perform 10 mountain climbers every minute