Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
2x10m Each:
Bear Crawl
Crab Walk
Spiderman
Duck Walk
Strength
Metcon
Power Snatch (3-3-3-3-3-3)
Metcon (6 Rounds for time)
Every 3min x 6
a.
200m Run
10 DB Snatches, alternating
10 Pistols
b.
20/15 cal Machine
15 Air Squats
5/3 Muscle Ups