CrossFit Taipan – CrossFit
Warm-up
Standard Warm-up 4 (No Measure)
5 rounds:
30:30 rowing
Start at 70% capacity, increase gradually to around 90% pace.
Stretch
Foam roll while others row.
Weightlifting
Thruster (3-3-3-3-3)
80%+ of 1 rep max.
Demo:
https://www.youtube.com/watch?v=aea5BGj9a8Y
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
5 burpees
10 KB swings 24/16kg
15 squats
Burpee:
https://www.youtube.com/watch?v=TU8QYVW0gDU
KB swings:
https://www.youtube.com/watch?v=vdezTMulJ-k