Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
15m + 15m Bear Crawl
5 DB Thrusters
15m + 15m Crab Walk
10 Jumping Lunges
15m + 15m Lizard Crawl
15 Sit Ups
Warm-up (No Measure)
1:00 Passive Hang
1:00 Wall Facing Handstand
3 Rounds, for quality
10-15 Wall Facing Shoulder Taps
10-15 HS Plate Step Ups
5-10m HS Walk (Spotted if needed)
Metcon
Metcon (Time)
Every 6min for 5 Rounds
15 Single arm KB Snatch, Left
15 Single arm KB Snatch, Right
15 Burpees
5m Handstand Walk
Rx: 24/16kg, HS must be unbroken
Int: 24/16kg, one break allowed
Sc: 16/12kg, 3 attempts at HSW or 15m bear crawl
Aim to complete each round under 3min.