Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Warm-up
Metcon
Metcon (Time)
3 Rounds
100m Sprint
2 Lengths of the gym each:
– Bear Crawl
– Crab Walk
20 Sit Ups
This workout will determine pairing for the following workout based on finishing order…
1st goes with 3rd
2nd goes with 4th
5th goes with 7th
and so on…
Metcon (Time)
In Pairs, complete For Time:
100 Wall Balls
100 Pull Ups
100 Pistols
100 KB Snatches 16/24kg
Metcon (Time)
In Pairs, complete For Time:
100 Wall Balls
100 Pull Ups
100 Pistols
100 KB Snatches 16/24kg
Time Cap: 25min
Metcon (AMRAP – Reps)
Back to individuals…
Tabata Sit Ups
Score = Total Reps
Pistol Pete or just Joban?