Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
10 Lunging Pass Through (dowel)
5 Kick to Handstand
5 Scap Pull Up
Weightlifting
Clean and Jerk (8min EMOM – 2 reps @ 70%)
Every minute perform 2 reps of Squat Clean & Split Jerk at 70% of your recent 1RM. This is all about consistency, aim for perfect reps every time.
Metcon
Metcon (Time)
4 Rounds
30 DB Snatches
25 Toes to Bar
20 Alternating DB Thrusters
[Time Cap: 20min]
Rx: 22.5/15kg
Int: 15/10kg, Hanging Knee Raise
Sc: Sit Ups