CrossFit Taipan – CrossFit
Warm-up
Standard warm-up 15 (No Measure)
400m run
Stretch
Weightlifting
Back Squat (5-5-5-5-5)
80%+
Don’t view 80% as the upper limit – if you’re feeling good, go for more.
Use a spotter!
Demo:
https://www.youtube.com/watch?v=ultWZbUMPL8
Metcon
5k Run (Time)
Max Effort 5k Run
Conduct 5k row if too dark / inclement weather. Focus on form: strike the ground mid-foot (not heel), keep the arms compact and relaxed through the upper body, establish a steady rhythm with breathing and don’t stop.
25 min time cap.