Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
Dynamics (6 of each)
Mobility:
Goblet Squat Hold
Child’s Pose
Metcon
Metcon (Time)
In Pairs; For Time:
400m Run
80 Wall Balls
400m Run
60 Pull Ups
400m Run
40 Deadlifts (100/70)
400m Run
20 Wall Walks
400m Run
40 Front Squats (60/40)
400m Run
60 Toes to Bar
400m Run
80 DB Snatches (22.5/15)
400m Run
Scale loads as needed. One bar/Wall balls/DB per team.