Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
1 Length each:
– Cossack squat
– Walking Samson
– Inchworm
– Burpee Broadjump
Back Squat Complex
(with empty barbell)
5x Tempo Squats
5x Pause Squats
5x 1.5 Squats
Weightlifting
Back Squat (15min to Find 1RM)
Shoulder Press (10min to find 1RM)
Metcon
Metcon (AMRAP – Reps)
10min AMRAP
400m Run
30 Burpees to Target
45 Single-arm OHS (22.5/15kg)
40 Single-leg squats
25 box jump-overs (30/24″)
Int: 15/10kg, 24/20″
Beg: OH Lunge, Goblet Squat