Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
20 reps 4D Stretch
1:00 Lunge & Twist
1:00 Passive Hang
10 Handstand Kick Ups
2 Rounds
25ft Lunge
10 Box Step Ups
3-8 Strict HSPU
Rest :45
Metcon
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Metcon (AMRAP – Reps)
10min AMRAP
40/30cal Assault Bike
50 Alternating Single Arm KB Snatch
50 KB Goblet Squats
Rx: 24/16kg
Int: 20/12kg
Sc: 12/8kg
Setup on opposite side of the gym floor from the boxes used for 19.3.
It is an AMRAP, therefore, if you finish within ther 10min cap return to the bike and start another round.