Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Tabata Hollow hold
Rest 1min
Tabata Arch hold
Metcon
Metcon (Time)
1 mile Run
30 Back Squats @ BW
60 KB Swings (24/16)
90 Hand Release Push Ups
[Time Cap: 30min]
Rx: bodyweight
Int: 60/40kg
Sc: Goblet Squat with KB
Back squats are from the ground. Make sure it is a weight you can comfortably clean and jerk.