Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds
18 Banded Good Mornings
60 Flutter Kicks
12 Glute Bridges
Metcon
Metcon (Calories)
In Pairs
10min Max Cal Assault Bike
Rest 5min
Metcon (AMRAP – Rounds and Reps)
In Pairs
10min AMRAP, alternating rounds
200m Run
2x10m Handstand Walk
Accessory
Metcon (No Measure)
If there is time…
Legless Rope Climb practice
Goal…
Rx: Legless L-Sit (up & down)
Int: Legless (up & down)
Sc: 20s Rope Hang