Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – WODFIT
Warm-up
Warm-up (No Measure)
Running Warm Up:
– High Knees
– Butt Kicks
– Over the hurdle
– Knee to Chest
– Lunge
Skills
Metcon (No Measure)
10x 200m @ fast moderate pace
Rest as needed between sets to achieve a 7sec controlled exhale.
Metcon
Metcon (Time)
4 Rounds:
10 Burpees
15 Front Squats 50/35
20 Push Press 50/35
25 Sit Ups