Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
1min Thoracic Spine Opener
1min Wrist Flow
1min Passive Hang
Warm-up (No Measure)
12min EMOM
1: Easy Bike or Row
2: 3-10 HSPU or DB Strict Press
3: 10m HS Walk or 30s HS Hold
Metcon
Metcon (Time)
4 Rounds
200m Run
8 Bar Muscle Ups
200m Run
12 DB Snatches
[Time Cap: 18min]
Rx: 22.5/15kg
Int: 15/10kg
Sc: 10/5kg