Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Shuttle run
20 Dumbbell Snatches
1:00 Shuttle run
20 Goblet Squats
1:00 Shuttle run
20 Overhead Lunges
Mobility:
1min Passive Hang
1min KB Windmills
Metcon
Metcon (3 Rounds for time)
3 Parts, each for time:
21-15-9
Burpee Over box (24/20)
3-2-1
Rope Climb 15ft
21-15-9
Cal Assault bike
HSPU
9-6-3
RMU
21-15-9
Box Jumps (24/20)
10min Time Cap for each section and 5min Rest between.
Scaling:
Rope Climbs > KB Swings
Handstand Push Up > 2x Push Ups
Ring Muscle Up > Burpee Pull Up