Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
The idea of this warm up to move consistently at a moderate pace and stay in good positions throughout. This is not a race!
3 Rounds
800m Run
20 Air Squats
50 Single Skips
20 Double Unders
Metcon
Metcon (Time)
18.zero
21-15-9
Dumbbell Snatch (22.5/15)
Burpee over DB
*Refer to new standards regarding changing hands for the dumbbell and burpee scaling.
CrossFit45 WOD
Metcon (Time)
3 Rounds
800m Run
20 Air Squats
50 Single Unders
20 Double Unders