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
Push Press (3-3-3-3-3)
10 mins to complete 5 x 3 at 85% of 1 rep max.
Metcon (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift
Power clean
Front squat
40/30kg
Monthly challenge
Metcon (Time)
Max handstand hold against wall