Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
400m Jog
Soldier Kicks
Knee to Chest
Lunge & Twist
Cossack
High Knees
Butt Kicks
High Bounds
Strength
Metcon (No Measure)
3 Sets
10 Strict Pull Ups
10 Strict Toes 2 Bar
Scale: Banded Pull Ups, V-Ups
Metcon
Metcon (Time)
800m Run
70 Air Squats
60 Sit Ups
50 DB Snatches
40 DB Lunges
30 cal Machine
20 Devil’s Press
10 Muscle Ups
[30min Cap]
Rx: 22.5/15kg
Int: 15/10kg
Sc: 10/5kg