Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Inchworms
10 Cuban Rotationas
10 Teacups
Push-ups (Max Unbroken)
Warm up as needed and then take one attempt to perform max rep push ups. The standard is:
– Chest to floor
– Hips and Knees cannot touch the floor
– Full lockout at the top with the hips inline with the shoulders and hips
– Must maintain a 1010 Tempo
Strength
Bench Press (5-5-5-5-5)
Metcon
Metcon (Time)
2 Rounds
50 Double Unders
20/15 cal Row
50 Double Unders
20/15 cal Bike
50 Double Unders
200m Run
50 Double Unders
-rest 3min between rounds-
Sc: 150 Singles, 15/10 cal