Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
2min Ankle+Hip Flow
20 Ankle Rotations
:30 Kneeling (feet together)
20 Kneel to Squat
10 “World’s Greatest Stretch”
1min on each machine, easy consistent pace.
Metcon (3 Rounds for distance)
– In teams of 2 or 3 –
15min each, for Distance
2min rest to transition between machines.
Work period per person must be no less than 30s and no more than 60s.
Record scores for each machine.