Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Stick Game
Squat Prep
Wall Adductor Stretch
60sec Kneeling
60sec Kneel to Squat
60sec Narrow Stance Squat
Weightlifting
Front Squat (10-10-10-10-10)
If you are proficient then go heavy. If you struggle with this movement keep it light and focus on technique.
Metcon
Metcon (Time)
21-15-9
Deadlift (100/70)
Bar Facing Burpee