CrossFit Taipan – CrossFit
Warm-up
Standard Warm-up 12 (No Measure)
3 rounds:
10 jumping jacks
10m bear crawl
10m inch worm
Gymnastics
Ring Dips (5-5-5-5-5-5)
Scale to bands or box
Weightlifting
Bulgarians with dumbbells (6-6-6-6-6 ES)
20kg/15kg
Tempo: 1 up, 3 down
Metcon
Metcon (Time)
For time (cap = 15mins);
20 travelling lunges with plate overhead 20kg/15kg
20 ab mat situps
20 wall balls
20 pushups
20 plate ground to overhead 20kg/15kg
20 toes to bar
20 burpees
4 rope tows