CrossFit Taipan – CrossFit
Warm-up
Standard Warm-up 13 (No Measure)
3 rounds, 20 seconds on each:
Pushups
Kipping swing / Active hang
Single-leg deadlift
Lunges
Squats
QUALITY NOT SPEED!
Jerk barbell warmup (No Measure)
10 x strict press
10 x push press
10 x push jerk
Weightlifting
Split Jerk (1-1-1-1-1)
Intro and technique. Build to heavy single.
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups