Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
3 Rounds:
10 Double Unders
10 KB Swings
30s Pigeon Pose
Strength
Deadlift (2 reps – Every 90s for 18mins (12 Sets))
Build to a technically solid double. No bouncing, hitching, or grinding reps.
Metcon
Metcon (Time)
3 Rounds:
10 Deadlifts
100 Double Unders
Rx: 120/85kg
Int: 120/85kg, 50 Double Unders
Sc: 70/45kg, 100 Single Unders