Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
10 m High knees
10 m Butt kicks
10 m Side shuffle
30 stretch – Calves/Hamstrings/Hips/Lower back
4 min run
Rest 1 min between sets
Record total distance (approximate)
The goal today is to build tolerance to volume. The Rx target distance is 4500-5000m but this depends on your current ability with running.
Each run should be easy or a 5-6 RPE (see video). Leave your ego at the door.
Work to moderate heavy 5 rep for today.
Alternate sets between Bench press and Strict pull-up