Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
:30 Wall Facing Handstand Hold
:30 Burpees
:30 Passive Hang
:30 Lunge Lunge Squat
Metcon
Metcon (AMRAP – Rounds)
30min EMOM
1: 15/10cal Assault Bike
2: 15 DB Thrusters (22.5/15kg)
3: 20/16cal Row
4: 8 KB Swings + 8 Box Jumps (24/16kg + 24″/20″)
5: Rest
Scale loads and reps so you work for roughly 40-50sec per minute.
Metcon (Time)
Extras (Optional)
3 Rounds
10 V-Ups
20 Crunches
:30 Plank
1min Rest