Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
20 Reverse Lunges
1:00 Passive Hang
Metcon (AMRAP – Reps)
1: 10-30 L-Sit Hold
2: AMRAP alternating Pistols
3: 20-40s Bottom of Ring Dip Hold
4: AMRAP double unders
80 Alternating DB Snatches
60 Lateral Burpee over DB
40 Toes to Bar
20 Lateral Burpees over DB
Int: Same as Rx
Sc: 10/5kg, Sit Ups
Target time – 15min
A fun chipper to close out the week. If you are competing in the In-House competition take it easy today.
Keep a moderate pace on the rower, there is a lot of work to come.
Get into a rhythm on the DBs and try to hit sets of 20+ before taking breaks.
On the T2B go for short sets with quick rest. 5-8 reps at a time.
Burpees, on the first set hold a steady pace and send it on the final 20 reps!