Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
1min each:
Wrist Flow
Handstand Hold
Passive Hang
For Quality:
20 Overhead Squats with DB or KB
Metcon
Metcon (3 Rounds for time)
On a running clock…
0:00 to 10:00
5 Rounds
15 Wall Balls
10 Handstand Push Ups
10:00-20:00
2 Rounds
30/20 cal Assault Bike
20 DB Hang Clean & Jerk
20 Pull Ups
20:00-30:00
“Annie”
50-40-30-20-10
Double Unders
Sit Ups