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 ladder
Move through bars, increasing by 10kg per lift. 30 secs per lift. 1 attempt per bar. Score the heaviest completed lift.
Metcon
Metcon (Time)
4 rounds for time (20min cutoff);
5 pullups/10 ring rows
10 wall ball shots 20lbs (10ft)/14lbs (9ft)
400m run