Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Metcon (AMRAP – Reps)
In Pairs complete the following…
6min AMRAP of
Handstand Push Ups, one person works while partner holds handstand.
Every time the person holding comes down you must perform 5 pull ups each before continuing.
Scaling: 2 for 1 Push ups
Metcon (Time)
In Pairs complete the following…
For Time:
200m Partner carry
100 Double Unders, each
100 Synchronised Air Squats
Time cap: 6mins
Scaling: 3 for 1 single skips
Metcon (AMRAP – Rounds)
In Pairs complete the following…
6min AMRAP, alternating movements:
10 Power Cleans @ 40
10 Front squats @ 40
15 Box Jumps 24″/20″
15 Alternating Pistols
20 Goblet Lunges @ 16kg
20 Alternating KB Snatch 16kg
20 Wall Balls 6kg