Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
5 Rounds
4x10m Shuttle
5 Pull Ups
10 Push Ups
15 Air Squats
Mobility:
8 Windmills, per arm
1:00 Goblet Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
25min AMRAP
400m Run
10 Sumo Deadlift High Pull
5 Pull Ups
*add 5 reps to both movements each round.
Rx: 50/35kg
Int: 40/30kg
Beg: 24/16kg KB, Jumping pull up