Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Ankle Flow 20 reps
Kneel to Squat 20 reps
Cossack Squat 20 reps
Inchworm 10 reps
20m Bear Crawl
20m Crab Walk
20m Duck Walk
Metcon
Metcon (Time)
Teams of 2
60 SHSPU
50 Syncro T2B
40 Front Squats
30 Syncro KB Swings
60m KB Lunge*
*Both partners Lunge 60m
Rx: 70/45, 24/16
Int: Kipping HSPU, 60/40, 24/16
Beg: DB Press, Synchro Sit Ups, 30/20, 16/12