Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Gymnastics
Metcon (Weight)
4 Sets:
10 Hollow Banded Push Down
10 Planche Push Ups
8-12 Bicep Curls
Rx+: One ‘Gun Show Selfie’ to Facebook members page
Score = Weight for curls!
Metcon
Metcon (AMRAP – Rounds and Reps)
6x 2min on – 1min off:
15 Handstand Push Ups
15 Thrusters
15 Knees 2 Elbows
15 Deadlift 80/50kg
15 Burpees
15 KB Swings 24/16kg
15 Pull Ups
Find a pace that allows you to keep moving consistently and not fail any reps/burn out.