Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Gymnastics
Handstand Challenge
Spend 5 minutes practicing the drill for today.
Follow through days 1-19
Day 2
Metcon
Metcon (AMRAP – Rounds)
In Pairs, 5min to Complete Each Station:
Each person must complete all reps.
400m runs can be done at the same time, everything else cannot!
Angie’s House
20 Pull-ups
20 Push-ups
20 Sit-up (abmat)s
20 Air Squats
Helen’s House
400 m Run
21 Kettlebell Swings 16/24 kg
12 Pull-ups
Grace/Isabel’s House
15 Clean and Jerk 30/40kg
15 Snatches 30/40kg
Kelly’s House
400 m Run
30 Box Jump (24/20 in.)
30 Wall Balls 9/6kg
Fran’s House
21 Thrusters 30/40kg
21 Pull Ups
Nancy’s House
400 m Run
15 Overhead Squats 30/40kg