Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Tabata, alternating rounds:
Bear Crawl
Windmill, left arm
Bear Crawl
Windmill, right arm
Then, Single arm OHS practice
(5min)
Metcon
Metcon (3 Rounds for reps)
10min AMRAP
Buy in: 1600m Run
Then as many rounds/reps as possible of:
8 Alternating DB Snatch (22.5/15)
8 DB Single Arm (any) Overhead Squat
8 Burpee Over DB
-Rest 5min-
10min AMRAP
Buy in: 800m Run
Then as many rounds/reps as possible of:
8 Alternating DB Snatch (22.5/15)
8 DB Single Arm (any) Overhead Squat
8 Burpee Over DB
-Rest 5min-
10min AMRAP
Buy in: 400m Run
Then as many rounds/reps as possible of:
8 Alternating DB Snatch (22.5/15)
8 DB Single Arm (any) Overhead Squat
8 Burpee Over DB
Theoretically, your run time should half then half again, giving you more time to perform the reps. Therefore, your rounds should double, and double again… right?!?
CrossFit45 WOD
Metcon (Time)
8 Rounds
200m Run
12 Alternating DB Snatch (22.5/15)
12 Burpee Over DB
20min Cap