Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds for quality
10 Russian Swings
10 Front Squats
10 Cleans
10 Single Arm Push Press, per arm
(all with Double Kettlebell)
1min Banded Lat Stretch
1min Banded Pec Stretch
1min Banded Hamstring Stretch
Metcon
Metcon (3 Rounds for reps)
In pairs; 3 AMRAPS
8min AMRAP
8 Deadlifts (100/70kg)
8 Chest-to-Bar Pull-Ups
4min Rest
8min AMRAP
8 Burpee Box Jump-Overs (24″/20″)
8 Ring Dips
4min Rest
8min AMRAP
8 Ground to Overhead (60/40kg)
8 Toes to Bar