Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets
10m Bear Crawl
:30 Hip Flow
10m Backward Bear Crawl
:30 Slow Air Squats
Metcon
Metcon (Time)
In Pairs, 2 Rounds
20 Chest 2 Bar Pull Ups
400m Run
20 Deadball Clean (to Shoulder)
400m Run
20 Burpee Box Jump Over
400m Run
20 Weighted Pistols
400m Run
20 Handstand Push Ups
400m Run
*Round 2 perform only 200m run.
Make these movements as challenging as possible so you will have to share the load and change working partners several times for each movement.