Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit
Warm-up
Warm-up (No Measure)
Wrist Flow
5 Wall Walks
1min Wall Facing Handstand
Gymnastics
Metcon (No Measure)
Handstand Walking
a. 20 Shoulder Taps
b. 20 Plate Step Ups
c. 5x5m Handstand Walk
d. 5x5m Handstand Walk with obstacle
Metcon
Metcon (AMRAP – Rounds and Reps)
Macho Man
EMOM as long as possible
3 Power Cleans
3 Front Squats
3 Power Jerk
[Time Cap: 20min]
Rx: 85/60kg
Int: 60/40kg
Sc: 40/30kg