Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Gymnastics
Warm-up (No Measure)
3 Sets:
10 Toes 2 Bar from Plate; stop and reset arch position on plate between each rep. Focus on keeping legs straight and feet together.
10 Kipping Toes 2 Bar
10 Shoulder dislocates
Metcon
Metcon (AMRAP – Reps)
12min AMRAP
3-6-9-12…etc
Power Cleans 60/40
Pistols
Rest 5min between workouts
Metcon (Time)
2 Rounds
30 Wall Balls
20 S2OH 40/30kg
10 C2B Pull Ups
200m Run
10min Cap