Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
1min Wrist Flow
8 KB Windmills, per arm
1min Passive Hang
With light barbell:
3×3 Push Jerk, pause 2s in catch
Weightlifting
Push Jerk (E2MOM x5 – 3 Push Jerks)
Building weight across sets
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
21 Kettlebell Swings
14 KB Reverse Lunges
7 Push Jerks
Rx: 24/16kg KB, 70/45kg BB
Int: 24/16kg KB, 50/35kg BB
Sc: 12/8kg KB, 40/30kg BB
We are noticing a lot of the plates (10s and 5s) are getting damaged from people being wreckless when dropping the barbell from overhead. Please be more careful bringing the bar back to the floor or use a lighter weight.