Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
1min Kneeling
20 Straddle Toe Touches
10 Narrow Squats
5 Inchworms
Snatch Warm Up
5 J Curls
5 BTN Snatch Grip Press
5 Strict Snatch Balance
5 Muscle Snatch
5 Power Snatch
5 Squat Snatch
Weightlifting
Snatch (6 reps every 2min x 6 sets (12min))
Perform at a weight you can comfortably go touch & go (approx. 60%).
Metcon
Metcon (AMRAP – Rounds and Reps)
In Pairs;
11min AMRAP
3-6-9-12-15-18…etc.
Synchro Kettlebell Swings
Deadlifts
Wall Balls
Rx: 24/16 KB, 100/70 DL, 9/6 WB
Sc: 16/12 KB, 60/40 DL, 6/3 WB
Both team members will perform the KB Swings synchronised. The deadlifts and wall balls only need to be performed by one person and can be split any way.