Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
10 Air Squats
10 Kick to Handstand
10 Lunge Steps
10 Tuck to Handstand
10 Pistols
10 Pike to Handstand
Strength
Back Squat (5-5-5-5-5, starting at 75%)
Same as pull ups, this was done too fast last week. If you don’t rest adequately you cannot build strength.
Rest 3-5min between sets and increase as you go. If you don’t feel good, stay at 75%.
Metcon
Metcon (Time)
15-12-9
Push Jerk
Chest 2 Bar Pull Up
Rx: 60/40kg
Int: 50/35kg, Pull Up
Sc: 30/20kg, Jumping Pull Up
Similar to Fran, the faster athletes will complete this is under 4mins, the majority should not need more than 7min.
Cooldown
Warm-up (No Measure)
30s Pidgeon Pose, per side
1:00 Couch Stretch, per side