Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Hip Flow
Ankle Mobilisation
Accumulate 30 “perfect” reps of Overhead Squat with an empty barbell.
Weightlifting
Metcon (Weight)
Snatch + Overhead Squat
[12min to find max]
Metcon
Metcon (Time)
10 Rounds
5 HSPU
7 C2B
25 Double Unders
Scaled:
7 Push Up
9 Ring Rows
50 Single Skips
CrossFit45 WOD
Metcon (Time)
8 Rounds
10 Push Ups
10 Air Squats
10x15m Shuttle Sprint (150m)
Rest 90sec