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
Metcon
Metcon (Time)
As per the song ’12 Days of Christmas’ eg 1; 2, 1; 3, 2, 1 etc
1. HSPU
2. Strict pullups
3. Deadlift 80kg/60kg
4. Burpees
5. KB front squats
6. Knees to elbows
7. Lunges
8. KB swings
9. Box jumps
10. DUBS
11. Ab mat situps
12. Mountain climbers
Metcon
Metcon (No Measure)
Team Rowling x 10 rounds