Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
10 Active Spidermans
1:00 Squat Hold
200m Jog
10 Dowel Pass Throughs
10 Overhead Squats
Warm-up (No Measure)
Snatch Warm Up
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 Deep Power Snatch
5 Squat Snatch
Strength
Metcon (Weight)
Every 90sec for 12mins
3 TnG Power Snatch
Metcon (Weight)
Every 90sec for 12mins
3 TnG Power Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
12 Wall Balls
9 Bar Facing Burpees
6 Power Snatch
Rx: 60/40kg
Int: 50/35kg
Sc: 35/25kg