Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit
Warm-up
Warm-up (No Measure)
1min KB Ankle Stretch
1min Squat hold
3 Rounds
5 Wall Squats
5 Heavy Russian KB Swings
5 High Box Jumps
Strength
Back Squat (3-3-3-3-3 @ 80%+)
Metcon
Metcon (Time)
In Teams of 2:
80/55 cal Assault Bike
40 Burpee Over Partner
[6min Cap]
*non-working partner holds plank for BOTH movements