Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Squat Mobility
10 Super Slow Controlled Air Squats
60s Kneeling
10 Narrow Stance Squats
60s Squat Hold
Metcon
Two Part Partner Workout
Metcon (Time)
at 0:00 begin Part A:
For Time
27-24-21-18-15-12-9-6-3
DB Snatch (22.5/15kg)
Burpee Box Jump Over (24/20″)
Share the reps as desired.
Teams should only require one DB. If two are being used, the working team member must place the DB down and perform a hand to hand tag before their team mate may pick up the other DB.
Metcon (AMRAP – Reps)
at 12:00 begin Part B:
12min AMRAP
3-6-9-12-15-18-etc…
Chest 2 Bar Pull Ups
DB Overhead Squat (22.5/15kg)
If you did not complete Part A within 12min you will go straight into Part B with no rest.
SCALING:
-Reduce DB weight
– Pull Ups, Banded or Jumping OK
– OH Squat to OH Lunge