Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
Line Drills:
Quad Stretch
Knee to Chest
Cradle Stretch
Soldier Kicks
Walking Samson
Walking Spiderman
Toe Walk
Heel Walk
3 Squats + Broadjump
High Knees
Butt Kicks
Metcon
Metcon (Time)
HERO WOD – “Saman”
8 Rounds for time:
13 Deadlifts
17 Wall Balls
400m Run
Rx: 80/50kg, 9/6kg
Sc: 50/35kg, 6/3kg
Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.
Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.
All of the children and their coach were successfully rescued.