Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
400m Jog
Leg Swings
Calf Stretch
In any order:
20 Broad Jumps
20 Seated Box Jumps
20 Kneeling Jump to Squat
20 Lateral Bench Hops
Strength
Back Squat (5-5-5-3-3-3)
Increasing load for each set. Finish on a heavy 3 rep for today.
Metcon
Metcon (AMRAP – Rounds)
10min AMRAP
7 Russian KB Swings
6 Burpee Box Jump Overs
5 Handstand Push Ups
Rx: 32/24kg, 24/20″
Int: 28/20kg, 24/20″
Sc: 16/12kg, 20″, 5 Kick to HS