Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds for quality
:30 Wall Ball Rotations
:30 Hollow Hold
2 Rounds for quality
:30 Active Spider-Man’s
:30 Wall Ball shots
1min Couch Stretch
1min KB Ankle stretch
Metcon
Metcon (AMRAP – Rounds and Reps)
30min AMRAP
400m Run
15 Wall Balls
15m Lunge w/ WB
400m Run
20 Sit Ups w/ WB
20 Russian Twist w/ WB
:30 Plank
Rx: 9/6kg
Int: Same as Rx
Sc: 6/3kg, 200m Run