Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
400m Jog
3 Rounds
10 Jump Squats
10 Push Ups
Ankle Mobility:
1min KB Ankle Stretch
Strength
Push Press (5-5-3-3-1-1)
Build to heavy single using the above sets and reps
Metcon
Metcon (Time)
50-35-20
Wall Balls
Push Ups
Rx: 9/6kg
Int: same as Rx
Sc: 6/3kg, Modified Push Ups