Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Warm-up
Warm-up (No Measure)
Skipping Practice
Try to complete 10 linked reps before moving to the next one
– Singles, 2-foot hop
– Singles, running feet
– Crossovers
– Singles, slalom jumps
– Single, single, double…
– Single, double, single, double…
– Doubles, tuck jump
– Doubles, pike jump
– Doubles, minimal jump
3min to find max unbroken doubles/singles.
[Luke’s best: 237 reps]
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner Workout
14min AMRAP
Buy In: 400m Run
-then-
30 Double Unders
7 Clapping Push Ups
7 Burpee Pull Ups
*At 10:00 perform another 400m run
Rounds are perform 1 for 1 with your partner, e.g. Partner A completes the first round before tagging Partner B to start the second round.