Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Warm-up
Warm-up (No Measure)
2 Rounds w/ empty bar
4 Thrusters
4 SDHP
3 Push Jerks
3 Overhead Squats
3 Front Squats
10x Iron Cross Stretch
10sec Hip Stretch per side
Metcon
Khalipa Stack (Time)
For Time:
30 Thrusters
30 Sumo Deadlift High Pulls
30 Push Jerks
30 Overhead Squats
30 Front Squats
*4 Burpees EMOM
Rx+: 60/40kg
Rx: 40/30kg
Sc: 20/15kg
Challenge yourself to move well no matter what the weight is on the bar!