Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
400m Jog
60sec Kneeling
10 Narrow Stance Squats
10m Banded shuffle, per side
10 Air Squats
2x 5 Barbell Thrusters
60sec Passive Hang
10 Scap Pull Ups
10 Kipping Swings
2x 5 Kipping/Butterfly Pull Ups
Metcon
CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Metcon (AMRAP – Reps)
Alternative Workout
7min AMRAP
3-6-9-12-15-18-21…etc.
Power Clean (45/30kg)
Handstand Push Up