Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
4min EMOM
– Kneel
– Kneel to Narrow Stance Squat (bottom position)
– Narrow Stance Squat
– Sumo Stance Squat
Barbell Warm Up
5 Clean Pulls
5 Power Cleans
10 Front Rack Openers
5 Front Squats
5 Squat Cleans
Weightlifting
Hang Clean (Build to 3RM [12min])
Rx: Hang Squat Clean
Metcon
Metcon (Time)
In Pairs, For Time:
12-9-6-3
Hang Power Cleans (70/50)
Shoulder to Overhead (70/50)
Synchro Ring Muscle Up
Scaled:
15-12-9-6
Hang Power Cleans (50/35)
Shoulder to Overhead (50/35)
Synchro Burpee C2B
15min Cap
CrossFit45 WOD
Metcon (3 Rounds for reps)
3min AMRAP
10 Burpee C2B
10 Box Jump Overs
-3min Rest-
3min AMRAP
10 Push Ups
15 Sit Ups
30 Wall Balls
-3min Rest-
8min AMRAP
30m Walking Lunge
30 Single Skips
30 Double Unders