Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Because we need to run through 2 heats of 20mins, it is recommended you start your warm up before class if possible.
Row/Bike for 5mins
followed by:
3 Rounds
4 DB Thrusters
6 Toes 2 Bar
24 Double Under
rest 60s, increase speed each round to “race pace”.
Metcon
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Metcon (Time)
Alternative to 20.2…
3 Rounds:
50 Overhead Plate Lunges (20/15kg)
35/25 Push Ups
50 Sit Ups
35/25 cal Assault Bike