Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
200m Run
15 DB Shoulder Press
15 Hollow Rocks
1:00 Handstand Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
10min EMOM
8 Burpees
4 + 4 Single Arm DB Clean & Jerk
Rx: 22.5/15kg
Int: 15/10kg
Sc: 5/10kg
Metcon (AMRAP – Rounds and Reps)
10min EMOM
10 Box Jumps
5 Handstand Push Ups
Rx: 30/24″
Int: 24/20″
Sc: Step Up