Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
Lower Back Warm Up
Wall Ball Play standing with back to the wall 0.5m away.
20 reps side to side
20 reps through the legs
20 reps overhead
8 Jefferson Curls
HSPU Warm Up
8 Inchworms, arms locked
20 Shoulder Taps
8 Eccentric Strict HPU
8 Kipping HSPU
2-3 practice lengths of HS Walk
Build to starting Deadlift weight
Ready to go!
Metcon
Crossfit Games Open 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Metcon (AMRAP – Rounds and Reps)
Alternative: 20min AMRAP
3 Rounds of Cindy
[5 Pull Ups]
[10 Push Ups]
[15 Air Squats]
400m Run