Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
4x10m Shuttles
:30 Hollow
5 Inchworms
10 Squat
Weightlifting
Metcon (Weight)
Power Clean + Hang Clean
5×1+1 @ 75%
8-10 Strict Pull Ups between sets
Metcon
Metcon (Time)
40-30-20-10
Toes to Bar
Box Jump
Sit Up
[Cap: 15min]
Rx: 24/20″
Int: 24/20″, Knees to Chest
Beg: 30-20-10-5, 20″ Step Ups, Knees to Chest