Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
10 Step Ups
10 Box Jump, step down
10 Box Jump, jump down
10 Box Jump, rebound
5min to find max Box Jump
Metcon
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
20 Burpees
15 Back Squats @ body weight
Scaled: 3/4 body weight
Beginner: Empty barbell
Practice the new burpee standard. Barbell is taken from the ground.
Accessory
Metcon (No Measure)
50 Hollow Rocks
50 Arch Rocks
CrossFit45 WOD
Metcon (Time)
For time:
30 Overhead walking lunges (20/10)
30 Knees-to-elbows
30 Sit-ups
30 Burpees
30 Sit-ups
30 Knees-to-elbows
30 Overhead walking lunges (20/10)
Knees to elbows are a whole different beast compared to toes 2 bar. Work on this movement and make sure you are making good contact (Knees to ELBOWS, not tricep)