CrossFit Taipan – CrossFit
Standard Warm-up 13 (No Measure)
3 rounds, 20 seconds on each:
Kipping swing / Active hang
QUALITY NOT SPEED!
Strict pullups (10-10-10-10-10)
Every 2 minutes for 5 rounds, complete 10 strict pullups and 20 pushups between sets.
Overgrasp (pronated) grip only.
Scaling options: ring rows and push-ups off box.
Metcon (AMRAP – Rounds and Reps)
15 mins AMRAP:
25 wall balls, 20lbs/14lbs, 10’/9′
Pick a HEAVY weight for the wall balls and go hard.