Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
1min Goblet Squat
20m Duck Walk
20 Hip Flow (10 per leg)
20 Cossack Squats
Pause: Back Squat (10 reps Every 3min for 21mins (7 sets))
Perform each rep with a 1s pause in the bottom position. Do not “rebounce” to stand up.
30 Single Arm DB Push Press (22.5/15)
20 Goblet Squats with DB
10 Burpee Box Jumps
Divide push press reps between arms as needed.