Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
400m Jog
– Line Drills –
Quad Stretch
Knee to Chest
Knuckle Drags
Cradle Stretch
3 Squats + 1 Broadjump
High Knees
Butt Kicks
Side Shuffles
Carioca
Mobility – :45 each
Dynamic Calf Stretch
Leg Swings
Strength
Front Squat (3×10 @ 60-70%)
Perform one set every 2mins
Metcon
Metcon (Time)
3 rounds
400m Run
40 Wall Balls
Rx: 9/6kg
Int: 30 Wall Balls
Sc: 200m Run, 30 Wall Balls @ 6/3kg