Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
5 Inchworms to press up
10 Cuban Rotations
5 Snatch Balance (BB only)
10 Good Mornings (BB only)
Warm-up (No Measure)
Ring Dip Progression, perform 5-10 reps of each:
-Push Up with close elbows
-Bench Dip
-Box Dip
-Ring Dip
Metcon
Metcon (Time)
21-18-15-12-9-6-3
Ring Dips
Power Snatch
Rx: 40/30kg
Int: 35/25kg
Sc: 20/15kg
This workout is very demanding on the shoulders, if you do not have the technical efficiency you may look to scale either movement to preserve the shoulders.
Cooldown
Warm-up (No Measure)
8 light KB Windmills, per arm
Banded Tricep Stretch