Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
8 KB Windmills, per arm
1:00 Arm Bar
4 Turkish Get Ups, per arm
1:00 Passive Hang
Metcon
Metcon (Time)
10 Rounds for Time
5 Strict Chest-to-Bar Pull-Ups
10 “X” Dumbbell Movement (22.5/15kg)
15 Sit-Ups
Round 1 – Dumbbell Push Press
Round 2 – Dumbbell Burpees
Round 3 – Dumbbell Power Cleans
Round 4 – Dumbbell Bench Press
Round 5 – Dumbbell Lunge Steps
Round 6 – Dumbbell Front Squats
Round 7 – Dumbbell Bent Over Rows
Round 8 – Alternating Dumbbell Snatches
Round 9 – Dumbbell Deadlifts
Round 10 – Dumbbell Thrusters
Time Cap: 25mins
Rx: 22.5/15kg DBs or similar KBs
Int: Strict Pull Up, same load
Sc: Banded Strict Pull Up, 10/5kg DBs