Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit
Warm-up
Warm-up (No Measure)
30/25cal Assault Bike
into:
2 Sets
10 Dowel Overhead Squats
10 Strict Knees to Chest
10m Handstand Walk
Strength
Push Press (2-2-2-2-2-2-2-2-2-2)
Rest 60s between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
7 Push Press
10 Overhead Squats
15 Toes to Bar
Rx: 60/40kg
Int: 60/40kg, 6-9-12 reps
Sc: 30/20kg, Knees to Chest