Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
400m run
then
2 rounds
1L Squat rotation
1L Back rack jumping squats
1L Barbell oh lunge
Weightlifting
Power clean & power jerk
15 Minutes to build to todays heavy.
1+1
Maintain good form, movement should look controlled and stable.
Metcon
Metcon (AMRAP – Reps)
3 x5 minute AMRAP-score is total reps across all workouts
2-4-6-8-10-12……..same rep scheme for each amrap
1.
C2B pull up
Burpee over bar
Rest 2 minutes
2.
Push press 42.5/30kg
Burpee over bar
Rest 2 minutes
3.
OH squat 42.5/30kg
Burpee over bar