Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
2x400m
1st 400m at conversation pace. This should feel easy.
2nd 400m at 1 mile pace.
Dynamic stretches:
– Calves
– Legs Swings
– Twisted Cross
Metcon
Metcon (Time)
Buy-in: 1.6km Run
Then…
60-40-20
Wall Balls
Sit Ups
Buy-out: 1.6km Run
Time Cap (cut off for final run):
20min
Rx: 9/6kg
Int: 50-30-10 reps
Sc: 800m Run, 50-30-10 reps