Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Hip Mobility
60sec Goblet Squat
60sec Pancake Stretch, scale as needed
10 Narrow Stance Squats
10 “Starrett” Squats
10 Wide Stance Squats
Clean and Jerk Prep
Weightlifting
Clean + Front Squat + Jerk (1+1+1)
Full Clean!
Metcon
Metcon (Time)
For Time:
100 Wall Balls
100 Box Jumps (24/20)
CrossFit45 WOD
Metcon (4 Rounds for reps)
20min EMOM
1: 20 Box Jumps
2: 15 KB Swings
3: 20 Wall Balls
4: Max Burpees
5: Rest
Record burpee reps per round.