Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
5min Animal Flow
Weightlifting
Deadlift (20-10-10)
At 50% of 1RM
+5kg if you did last week
Metcon
Metcon (Time)
For Time:
50 Air Squats
25 Toes 2 Bar
50 Air Squats
25 Chest 2 Bar Pull Ups
50 Air Squats
25 Handstand Push Ups
50 Air Squats
Rx: Wear a vest if possible
Int: Knee to Chest, Pull Up
Beg: 25 Air Squats per set, Sit Up, Ring Row, Push Up