Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
1min 2 Lunge + Squat
1min HS Hold
1min Passive Hang
20 Clam shells , per side
15 Single Leg Deadlift, per side
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 (AMRAP – Rounds and Reps)
16 Minute AMRAP
2-4-6-8-10-etc. Ascending Ladder of…
Sc: Burpee and Step Up @ BW