Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
9min EMOM
1: Bike/Row
2: Hollow hold
3: Skips
2 Rounds
5 Tempo Squats, heels elevated
5 Tempo Squats, heels down
Tempo = 5110
Metcon
Metcon (Time)
2 Rounds
150 Double Unders
100 Air Squats
50 Plate Ground 2 Overhead
25 Burpee to Plate
Rx: 20/15kg
Int: 100 DUs
Sc: 200 Singles, 10/5kg