Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Warm-up
Deck of Cards (No Measure)
Work your way through a deck of cards with the class.
Each suit has a designated exercise and the number on the card is the reps to be completed.
Picture cards are 10, Ace is 11, Joker is 10 of each.
Metcon
Metcon (AMRAP – Reps)
In M/F Pairs:
12min AMRAP
5 Snatches 50/35
10 Lunges 50/35
Max Lateral Burpees Over Bar
Alternating minutes of work for each partner. You must tag each minute before your partner can start their snatches.
Metcon (Time)
In MM Pairs:
100 Wall Balls
30 Sync Toes 2 Bar
30 Burpees, each
200m Run w/ Med Ball, each
30 Cleans 60/40