CrossFit Taipan – CrossFit
Warm-up
Standard Warm-up 10 (No Measure)
Run 400m
2 rounds of Cindy:
5 pullups
10 pushups
15 air squats
Stretch
Glute activation: 3 x 10 side clams on wall
Metcon
Metcon (10 Rounds for reps)
20 min E2M;
10 KB Goblet squats @ 20kg/16kg (2 second isometric hold at bottom)
10 Pullups/20 RR
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min partner AMRAP;
20 pushups hand claps (10 each)
20 wall ball sit-ups (10 each)
20 burpees (10 each performed simultaneously)