Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Turkish Get Up Ladder
Spend 10min working up in weight on both arms starting from 8kg.
Gymnastics
Metcon (Time)
21-18-15-12-9-6-3
Ring Dips
10m Handstand Walk between sets
[10min Cap]
Metcon
Metcon (Time)
In Pairs:
100/80 cal Assault Bike
100 Toes 2 Bar
100/80 cal Assault Bike
100 Power Snatches (35/25kg)
100/80 cal Assault Bike
Rx: as above
Int: 35/25kg, Hanging Knee Raise
Sc: 20/15kg, Sit Ups