Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
Sprint Warm Up
*Dynamic Movement Drills
Metcon (AMRAP – Rounds)
E2MO2M for 20min
Shuttle Sprint 25-25-50-50
This is an all-out sprint 25m & back, then 50m & back. Do not jog.
Metcon (AMRAP – Rounds and Reps)
7 Pull Ups
7 KB Swings (32/24)
The aim of this workout is to move with intensity, if you cannot consistently perform sets of 7 pull ups decrease the number to something manageable or scale to KB swings to maintain the stimulus.
7 KB Swings (32/24kg)
Metcon (No Measure)
Barbell Calf Smash – 2min per side