Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Plate Stacking Game
– Squat Hold
– Hollow Hold
– Handstand Hold?!?
Mobility:
1min Child’s Pose
:30 Partner Hang Thoracic Stretch
Gymnastics
Metcon (No Measure)
5 Rounds, superset
5 Strict Pull Ups
5 Strict Ring Dips
Metcon
Metcon (Time)
2 Rounds:
400m Run
25 Shoulder to Overhead
500m Row
25 Toes to Bar
1000m Assault Bike
25 Burpees
Rx: 40/30kg
Int: 35/25kg, Knees to a Chest
Sc: 20/15kg, Sit Ups
Run/Row/Bike can be done in any order but must be one of each per round.