CrossFit Taipan – CrossFit
Warm-up
Standard Warm-up 3 (No Measure)
Tabata:
Hollow hold
Superman hold
THEN
3 rounds:
5 ring rows
5 pushups
Extra wrist stretches
Gymnastics
Handstand skill practice (1 max wall hold)
10 mins of skill practice.
Work towards one max wall hold.
Metcon
Metcon (AMRAP – Reps)
Complete as much of the following in 20 mins;
10 wall balls
10 med ball cleans
10 DUBS/20 singles
20 wall balls
20 med ball cleans
20 DUBS/40 singles
30 wall balls
30 med ball cleans
30 DUBS/60 singles
40 wall balls
40 med ball cleans
40 DUBS/80 singles
Max strict pull ups
Rx = 20lbs @ 9ft/ 14lbs@ 10ft