Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Mobility
8 Windmills, per arm
60s Arm Bar, per arm
60s Passive Hang
Gymnastics
Metcon (No Measure)
5 Rounds, 30sec on : 15sec off
1: Headstand, freestand or feet on wall
2: Handstand Leans, as far from wall as possible
3: HSPU, quality over quantity
Metcon (Time)
4 Rounds
400m Run
20m Overhead Plate Lunge (20/15)
10m HS Walk
Scaled:
4 Rounds
400m Run
20m Walking Lunge
4 Wall Walks
CrossFit45 WOD
Metcon (AMRAP – Rounds)
Every 3min for 27min
1: 400m Run
2: 100 Double Unders + 30 Box Jump Overs
3: 3 Rounds of Cindy