Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
3 Rounds of Cindy
Mobility:
1min Active Spidermans
1min Passive Hang
Skill Development:
The Med Ball Clean
https://journal.crossfit.com/article/the-medicine-ball-clean
Metcon
Metcon (Time)
100-m walking lunge
100 push-ups
100 medicine-ball cleans
100 pull-ups
100-m walking lunge
Wall Ball: 9/6kg
Intermediate:
75-m walking lunge
75 push-ups
75 medicine-ball cleans
75 pull-ups
75-m walking lunge
Beginner:
50-m walking lunge
50 knee push-ups
50 medicine-ball cleans
50 ring rows
50-m walking lunge