Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
1min KB Ankle Stretch
Hip Flow
10 Wall Squats
10 Broad Jumps, max distance
Strength
Back Squat (5-5-5-3-3-3)
5s @ 75-80%
3s @ 85-90%
*without failing!!!
Metcon
Metcon (AMRAP – Rounds and Reps)
18min AMRAP
20 DB Snatches
15/12cal Assault Bike
20 DB Box Step Overs
9 Strict HSPU
Rx: 22.5/15kg
Int: 15/10kg
Sc: 10/5kg
Sub Assault Bike for 200m Run