Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up Game
Relay Races
Metcon
Metcon (Time)
In Teams of 2 or 3:
100 Thrusters (20/15)
100 Pull Ups
100 Sit Ups
200 Air Squats
100 Push Ups
100 cal Assault Bike
100 Kettlebell Swings (24/16)
Rx: As above
Sc: Reduce reps or Go in team of 3
Cooldown
Warm-up (No Measure)
1min Foam Roll – Quadriceps, per leg
1min Foam Roll – Lower back