Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Warm-up (No Measure)
One person is designated Simon, the others are the players. Standing in front of the group, Simon tells players what they must do. However, the players must only obey commands that begin with the words “Simon Says.” If Simon says, “Simon says touch your nose,” then players must touch their nose.
Metcon (No Measure)
0:00 to 15:00
100 Wall Balls
1mi Wall Ball Carry
15:00 to 20:00
Isabel, 30 Snatches
followed immediately by
Grace, 30 Clean & Jerks
One person to complete Isabel, the other will complete Grace with time remaining.
23:00 to 35:00
50 Pull Ups
50 Squat Cleans (same weight as Isabel/Grace)
50 Box Jumps
You must alternate on each rep (1:1), you must also complete the rep then TAG your partner before they can start.
If you are seen kicking or rolling the wall ball along the run your workout is over.