Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
1min KB Ankle Stretch
20 Wall Squats – feet as close as possible
Strength
Metcon (Weight)
6 Sets:
6 Back Squats + 3 Front Squats
@ 50-60% of 1RM Back Squat
Aim to go every 2min.
Perform 6 back squats, rack the bar, and immediately unrack and perform 3 front squats with no rest between movements.
Metcon
Metcon (Time)
Buy in: 1 mile Run
then, 10 Rounds:
6 Push Ups
9 Air Squats
12 KB Swings
Rx: 24/16kg
Int: 16/12kg
Sc: 12/8kg