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
Bench Press (5-5-5-5-5-5 @ 75%)
Use a spotter!
Metcon
Metcon (Time)
100 burpee box step ups with dumbells 15kg/10kg
Metcon
Metcon (No Measure)
Best of 3 rounds team tug-of-war