Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
EMOM
1-3: 20 Air Squats
4-6: 5 Push Ups into Passive hang
7-9: 30sec Hollow Hold
1min KB Ankle stretch
1min Wall Adductor Stretch
Weightlifting
Back Squat (E3MOMx5 – 5 reps @ 70%)
Superset with 8 Strict Press @ 60-65%
Metcon
Metcon (Time)
1mi Run
100 Wall Balls
150 Sit Ups
*Wall ball and Sit up reps can be divided however you like. The run must be completed first and in full!
Time Cap: 16min
Rx: 9/6kg
Int: 9/6kg, 100 Sit Ups
Beg: 6/3kg, 75 Wall Balls, 75 Sit Ups