Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Warm-up
Metcon (No Measure)
3 Rounds:
200m Run
10 Wall Balls
5 Hanging Hip Circles
Weightlifting
Clean Pull + Hang Clean Pull + Hang Squat Clean + Front Squat (1-1-1-1-1)
5mins to warm up movements then…
5 Attempts at finding max in the complex.
(10min Cap)
Metcon (Time)
For Time:
400m Run
15 Box Jumps
400m Run
30 KB Goblet Lunges 32/24kg
400m Run
45 Sit Ups
400m Run
30 KB Goblet Lunges
400m Run
15 Box Jumps