Instinct Fitness, CrossFit Thorndon – WODFIT
Warm-up
Running prep, focus on:
Hips
Ankles
Metcon
Finisher: Tabata Sit ups
After the workout
Metcon (Time)
3 Rounds for time:
400m Run
30 Wall Balls 6/9kg
200m Run
10 Burpee Box Jump 20″/24″
Burpee box jumps can be over if you like.