Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
1:00 KB Ankle Stretch
1:00 Hip Flow
20 Air Squats
20 Cossack Squats
10 Overhead Squats w/ dowel
Overhead Squat Mobility Test (Time)
Max Overhead Squat hold in bottom position with a dowel
Time Cap: 5min
Accumulate as much time as possible in a 5 minute window.
Strength
Front Squat (5-5-5-3-3-3)
Increasing load across 6 sets.
Metcon
Metcon (Time)
Buy in: 400m Run
3 Rounds:
21 Kettlebell Swings
15 Hand Release Push Ups
9 Strict Pull Ups
Rx: 32/24kg
Int: 24/16kg, Banded Strict
Sc: 16/12kg, Ring Row