Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
10 Inchworms
10 Active Spidermans
10 Burpee Broadjumps
1min Passive Hang
Foam Roll Lats & Thoracic Spine
Warm-up (No Measure)
For Quality:
5 OHS + Overhead Carry
*Using 2 KB’s
Spend 10mins building to a heavy set of 5 OHS + 10m Overhead Carry. Focus is on quality, kept the elbows locked throughout or spend this time on improving overhead mobility instead of just adding more and more weight.
Metcon
Metcon (Time)
50-40-30-20-10
200m Run repeats (x5-x4-x3-x2-x1)
Alternating Dumbbell Snatches
Goblet Lunges (m)
Rx: 22.5/15kg
Int: 15/10kg
Sc: 10/5kg