Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Warm-up
Warm-up (No Measure)
Bring Sally Up
Squat Challenge to Moby’s “Flower”
Metcon
Metcon (Time)
400m Run
100 Wall Balls
400m Run
50 Med Ball Sit Ups
400m Run
25 Squat Cleans 40/30kg
400m Run
100 Box Jumps
400m Run
50 Push Ups
400m Run
25 Thrusters 40/30kg
Brand new Box Jump scaling penalty: Step up Reps = 1.5 x Box Jump Reps.
For this workout you must perform 150 reps.