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!
Gymnastics
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.
Pullup:
https://www.youtube.com/watch?v=aAggnpPyR6E
Ring row:
https://www.youtube.com/watch?v=xhlReCpAE9k
Push-up:
https://www.youtube.com/watch?v=_l3ySVKYVJ8
Metcon
Metcon (AMRAP – Rounds and Reps)
15 mins AMRAP:
Row 250m
25 wall balls, 20lbs/14lbs, 10’/9′
Pick a HEAVY weight for the wall balls and go hard.