Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds, 20sec on: 20sec off
1: Kipping Knees to Chest
2: Straight leg 3/4 T2B
3: T2B
Weightlifting
Metcon (Time)
Squat Prep, 3 Rounds:
5 Overhead Squats, 3s down/3s up
10 Cossack Squats
10 Kneel to Squat
-then-
E2MO2M for 10min:
Snatch + 3 Overhead Squats
*Build to moderate weight (~70%)
Metcon
Metcon (Time)
21-15-9:
Overhead squats (50/35kg)
Toes-to-bars
Intermediate Option
15-12-9:
Overhead squats (40/30)
Toes-to-bars
Beginner Option
15-12-9:
Overhead squats (20/15)
Sit-ups
6min Cap
Scaling
This couplet is challenging but quick, as reflected in the short time cap. Reduce the load and reps as needed while ensuring each set is challenging.