Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Ankles-Knees-Hips
1min Kneeling
1min Kneel to Squat
1min Varying width squat
Gymnastics
Metcon (AMRAP – Reps)
Pistol Skill Work:
30 sec in each position
Left leg top of pistol hold
Left leg bottom of pistol hold
Right leg top of pistol hold
Right leg bottom of pistol hold
Accumulate 30 reps of Box Pistols – “top to bottom.”
*Focus on keeping the non-working leg in front of the working leg throughout the rep.
Metcon
Metcon (Time)
2 Rounds
20 Push Jerks (60/40)
20 Pistols
40 Deadlifts (60/40)
40 Wall Balls
Buy Out:
60 Burpees