Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Rowling
Penalty = reps of Wall Balls/KB Swings/Air Squats
Metcon
Metcon (Time)
1000m Row
100 Wall Balls
100 KB Swings
100 Air Squats
1000m Row
Rx: 9/6kg, 24/16kg
Int: Same as Rx
Sc: 6/3kg, 12/8kg
Sub for rowing:
1km Run
3km/1.9mi Bike
Accessory
Metcon (AMRAP – Rounds)
For Quality
3 Rounds:
5m HS Walk
5m Lateral HS Walk, each direction
5m Backward HS Walk
Scaling: Wall assisted or partner assisted.