Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
“Roxanne” with Double Unders
– Single skips, every time Sting says Roxanne perform 1 double under.
1min Kneeling
1min Calf Stretch
1min Goblet Squat
Weightlifting
Deadlift (3-3-3-3-3-3)
Metcon
Metcon (Time)
In Tabata Format Complete (20s on/10s off)
30 Deadlifts (100/70)
[3:00 Cap]
60 Toes to Bar
[4:00 Cap]
90 Wall Balls (9/6)
[5:00 Cap]
200 Double Unders
[6:00 Cap]
Rx: As Above
Sc: DL 50/35, Hanging knee raise, 300 Single Skips