Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
1min 2 Lunge + Squat
1min Burpees
1min HS Hold
1min Passive Hang
Glute activation:
20 Clam shells , per side
15 Single Leg Deadlift, per side
Strength
Metcon (Weight)
Front Squat + Back Squat
12min to find max in the complex.
Perform from the rack starting with the front squat. Once the rep is completed immediately rack the bar and perform a back squat.
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP
2-4-6-8-10-etc. Ascending Ladder of…
Devil Press
DB Step-Ups
Rx: 2×22.5/15
Int: 2×15/10
Sc: Burpee and Step Up @ BW