Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
1min Down Dog
20 Shoulder Taps (handstand or high plank)
1min Hollow hold
20 Snap to Arch
1min Squat Hold
20 Narrow Stance Squats
Metcon (AMRAP – Rounds)
1 – 15 Ground to Overhead (any implement)
2 – 20-30s L-Sit hold or Hollow hold
3 – 15 Burpees
4 – Max Lunges, alternating
On the first minute, grab something heavy and move it from the ground to overhead.
All other rounds should be doable. You can use two stable chairs as supports for the L-Sit.
Each minute should take you about 45-50sec. Scale reps if needed.