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!
Weightlifting
Shoulder Press (3-3-3-3-3-3-3)
Build up weight over 7 sets
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
10 plate burpees
20 ground to overhead, 20/15kg
30′ overhead walking lunge, 20/15kg