Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Activation
8 Windmills, per arm (16/12)
60s Arm bar, per arm (24/16)
8 Windmills, per arm (24/16)
60s Passive Hang narrow grip
Metcon
Metcon (Time)
5 Rounds:
400-meter run
7 L Pull-ups
4 Clean and Jerks (80/50)
Metcon (No Measure)
-Accessory-
3 Rounds, 30on:30off
Hollow Rock
V-Ups
Side Plank L
Side Plank R
Metcon (No Measure)
-Accessory-
3 Rounds, 30on:30off
Hollow Rock
V-Ups
Side Plank L
Side Plank R