Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
Warm Up Game
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
If there are big groups go in waves 2min apart.
This is a great test of pacing, you have two options:
1. Find a cycle speed that allows you to move for the whole minute without rest.
2. Choose sets that allow you to keep rest under a 5 count.
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
If there are big groups go in waves 2min apart.
This is a great test of pacing, you have two options:
1. Find a cycle speed that allows you to move for the whole minute without rest.
2. Choose sets that allow you to keep rest under a 5 count.
Accessory
Warm-up (No Measure)
2 Rounds
1min Plank
1min Side Plank
1min Side Plank
1min Rest