Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit
Warm-up
Warm-up (No Measure)
3min Steady pace on machine
3 Sets:
5 Wall Squats
:20 Passive Hang
5 Burpees
Metcon
Metcon (Time)
3 Rounds:
1000m Row
50 Thrusters
30 Pull Ups
Rx: 20/15kg
Int: 35 Thrusters, 20 Pull Ups
Sc:
3 Rounds
500m Row
25 Thrusters
15 Jumping Pull Ups