Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets
:30 Passive Hang
:30 Handstand Hold
2 Sets
5 Muscle Snatch
5 Snatch Balance
5 Sotts Press
Strength
Metcon (Weight)
Snatch Balance
2-2-2-2
Snatch + Overhead Squat
1-1-1-1
Build to a technically proficient set for today. Should be no more than 75% of 1RM Snatch.
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 3;
25min AMRAP
45 Wall Balls
30 KB Swings
15 Burpee Box Jump Overs
*One team member always running 400m.