Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds per arm, unbroken:
10 Russian KB Swings
10 KB Cleans
10 Front Squats
10 Overhead Lunges
*choose a load you can perform unbroken (Rx: 24/16)
Iron Cross Stretch
Hip Flow
Strength
Deadlift (5×5 @ 75-80%)
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest