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
Metcon
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP;
7 pull ups
7 jump squats
Metcon
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP;
7 Mountain climbers
7 box jumps
Metcon
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP;
7 KB swings @ 20kg/16kg
14 lunges holding KB