Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Rowing Technique
5 Strokes – Legs only
5 Strokes – Legs & Hips only
5 Strokes – Legs-Hips-Arms-Pause-Recover
10 Strokes – Smooth pulls as above aiming for a 1:2 Pull to Recovery ratio.
Metcon
Metcon (AMRAP – Reps)
Modified Mikko Triangle
40min EMOM
1: Bike
2: Row
3: Burpees
4: Rest
Each minute perform as many cals as possible. You score at the end = the sum of the lowest number achieved for each exercise.
E.g.
Bike – 12cals
Row – 14cals
Burpee – 10reps
Score = 36