Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
400m Jog
-Line Drills-
Knee to Chest
Knuckle Drags
Soldier Kicks
Cradle Stretch
Walking Spidermans
Walking Samson
High Knees
Butt Kicks
5-10-15m Shuttle Run x2
Metcon
Metcon (Time)
2km Run (Aotea Quay Overpass)
80 Wall Balls
60 Push Ups
40 Box Jump Overs
20 Power Cleans
Rx: 9/6, 24/20″, 70/45kg
Int: 9/6, 24/20″, 60/40kg
Sc: 6/3, 20″, 40/30kg