Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
3 Rounds
10 Leg Swings
10 Box Jumps
10m Lunge
Metcon
Metcon (6 Rounds for reps)
6x 5min AMRAP
a)
Row (cals)
b)
20 Air Squats
20 Box Jump Overs
c)
Assault Bike (cals)
d)
10 HSPU
10 Toes 2 Bar
e)
50 Double Unders
200m Run
f)
10 Snatches
10 Power Cleans
10 Push Jerks
@ 40/30kg
Setup all stations before beginning. No rest between AMRAPs.
Metcon (6 Rounds for reps)
6x 5min AMRAP
a)
Row (cals)
b)
20 Air Squats
20 Box Jump Overs
c)
Assault Bike (cals)
d)
10 HSPU
10 Toes 2 Bar
e)
50 Double Unders
200m Run
f)
10 Snatches
10 Power Cleans
10 Push Jerks
@ 40/30kg
Setup all stations before beginning. No rest between AMRAPs.