CrossFit Taipan – CrossFit
Warm-up
Standard Warm-up 3 (No Measure)
Tabata:
Hollow hold
Superman hold
THEN
3 rounds:
5 ring rows
5 pushups
Weightlifting
Push Press (3-3-3-3-3-3-3)
Build up to a heavy set of 3 @ 85%
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#