Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Warm-up
Hot Potato (Warm Up Game) (No Measure)
Form a circle and using a 3kg Wall Ball, keep the ball in the air.
When a person catches the ball they must pass it immediately.
Dropping the ball = 1 Burpee
Bad Pass = 1 Burpee
Metcon
Metcon (No Measure)
In Pairs, complete each of these workouts:
0:00 – 10:00
10min AMRAP
3 Partner Deadlifts 140/100kg
1 Round of Cindy
Rest 3mins
13:00 – 20:00
7min AMRAP
50 Double Unders
20 Synchronised Kettbell Swings 24/16kg
50 Double Unders
20 Synchronised Toes to Bar
Rest 3mins
23:00 – 30:00
7min AMRAP
5 Synchronised Burpees Over Bar
10 Power Snatches 35/25kg
5 Synchronised Burpees Over Bar
10 Thrusters 35/25kg
Find a partner that is using the same weight as you as workouts should be done with one of each piece of equipment – 1 barbell, 1 kettlebell.