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!
Weightlifting
Deadlift (3-3-3-3-3-3-3)
Aim for 90%+, build up weight over 7 sets.
Metcon
Metcon (AMRAP – Reps)
10 min AMRAP:
2 cal row
2 lateral burpees over the rower
4 cal row
4 lateral burpees over the rower
6 cal row
6 lateral burpees over the rower
… etc, go as far as you can.