Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Mobility:
– Ankles, 60s per side
– Goblet Squat, 60s hold
– Front Rack
Clean Prep:
Build to 70% of 1RM
Metcon
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Metcon (AMRAP – Reps)
Alternative WOD:
12min AMRAP
3-6-9-12-15…
Box Jump (24/20″)
Push Up
KB Swing (24/16kg)