CrossFit Taipan – CrossFit
Warm-up
Standard Warm-up 9 (No Measure)
3 rounds:
10 medicine ball cleans
10 Russian KB swings
10 box step ups
Strength
4 rounds. Single arm with dumbbell, circuit style;
10 x SP
10 x cleans
10 x BOR on bench
10 x snatches
Rest 90 secs between rounds
Metcon
Metcon (No Measure)
10 min EMOM;
1. 10 x single arm snatch (R) + 10 x box jumps
2. 10 x single arm snatch (L) + 10 x box jumps
3. 20 alternating arm swings
4. 10 x single arm SP (R) + 10 x burpees
5. 10 x single arm SP (L) + 10 x burpees