Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
10 Single leg RDL, per side
5 Tempo Push-ups (5010)
5 min practice with Sandbag cleans
Metcon (2 Rounds for time)
5 Sandbag cleans, 150/100lb
Rest 5 min
Time cap per set = 12 min
Rx: as above
Int: Reduce load, 1 ab-mat
Sc: 15 KB Swings, 15 Push-ups
Two fun couplots with some odd object lifting and strict gymnastics.
Push the pace on the run, these should take no longer than 1 minute.
Aim to hit a rep every 8 seconds on the sandbag cleans, use a powerful hip drive and lift as one movement.
The HSPU should be in 1-2 sets max with solid body position dont get sloppy through the midline.