Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds
5 Inchworms
10 Air Squats
5 Burpee Broadjumps
Mobility:
1:00 Leg Swings, 30s per side
1:00 J-Curls
Weightlifting
Sumo Deadlift (3-3-3-3-3-3-3)
7 Sets to find 3RM.
Metcon
Metcon (Time)
5 Rounds
200m Run
25 Wall Balls
15 Burpees
Rx: 9/6kg both to 10′
Int: 9/6, females to 9′
Beg: 6/3