Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Squat Mobility, 1min each
Kneeling
Kneel to Squat
Goblet Squat hold
EMOM 5min
35 Double Unders
If you cannot maintain 35 DUs per minute you should seriously consider scaling to maintain a good intensity for this workout.
Metcon
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
*Coach to select appropriate time cap.
Post-WOD
Metcon (No Measure)
Accessory Work
3 Sets
12 Stiff Legged Deadlift
12 Reverse Lunges
35/25kg
CrossFit45 WOD
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap