CrossFit Taipan – CrossFit
Warm-up
Standard warm-up 15 (No Measure)
400m run
Stretch
Weightlifting
Ring Dips (5-5-5-5-5)
E2M x 5, 10 pushups between sets
Barbell curls (10-10-10-10-10)
5 sets as heavy as possible, alternate each minute.
Barbell Row (10-10-10-10-10)
5 sets as heavy as possible, alternate each minute.
Metcon
500m Row (Time)
Max Effort 500m Row