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!
Metcon
Metcon (10 Rounds for calories)
10 rounds, each round is 2 mins long.
Complete 15 burpees and in the remaining time, row for max calories.
Rest 2 mins between rounds.
THIS IS A MAX EFFORT WORKOUT, DO NOT HOLD ANYTHING BACK!!!