CrossFit Taipan – CrossFit
Warm-up
Standard Warm-up 1 (No Measure)
Row 500m
THEN
3 rounds:
5 pushups
10 air squats
20 sec hollow hold
Gymnastics
Pistols (10-10-10-10-10 @ 16kg/12kg)
Scaling:
1. Holding a KB
2. Free standing
3. Holding band
4. Pistol to plate stack/box
5. Ring pistols
Metcon
Metcon (Time)
For time;
15-12-9-6-3
Wall balls 20lbs/10ft & 14lbs/9ft
Ab mat situps
Pushups
Ring rows