Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Wrist flow
10 Tempo Push Ups
10 Kick to Handstand
5min Handstand Practice
Work towards a 10 second single arm handstand hold
Metcon
Metcon (Time)
50 Wall Balls
50 Sit Ups
40 Wall Balls
40 DB Snatches
30 Wall Balls
30 Toes 2 Bar
20 Wall Balls
20 DB Squat Snatches
10 Wall Balls
10 Bar Muscle Ups
*400m Run after each round
Rx: 22.5/15kg, 9/6kg
Int: 15/10kg, 9/6kg
Sc: 10/5kg, 6/3kg, 200m Run