Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Banded Warm Up
2 Rounds
10m Giant Walk, both directions
10 Banded Good Mornings
:30 Banded Hip Flexor Stretch
Strength
Deadlift (5-4-3-2-1)
Build to a heavy single using the rep & set scheme above. We are NOT looking for an all time PR.
Metcon
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups