Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
1min Hip Flow
1min Childs Pose
1min Pigeon Pose, per leg
3 Rounds
10 Banded Good Mornings
5 High Box Jumps
Strength
Def: Deadlift (3-3-3-3-3 @ 70%+)
Perform Deadlifts standing on a 20kg plate.
Spine position becomes even more important when we lift from deficit. Prioritize back position!!!
Metcon
Metcon (Time)
In Pairs:
75-50-25
Strict Pull Ups
Strict HSPU
Push Ups
Scaling:
Banded Strict Pull Ups
Box HSPU/Seated DB Press
Modified Push Ups