Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up Game – Rowling
Lower back mobility:
1min Childs Pose
Strength
Deadlift (Build to heavy 5 rep)
a) 10min to find 5RM
b) 5min EMOM – 2 Deadlifts @ 5RM
Metcon
Metcon (Time)
5 Rounds
10 Deadlifts
15 Box Jumps 24/20″
Rx: 100/70
Int: 80/50
Sc: 40/30, step ups