Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
1min Foam Roll Lats
1min Foam Roll Quads
1min Foam Roll Calves
Metcon
Metcon (Time)
800m Run
30 Handstand Push Ups
30 DB Thrusters
30 Box Jump Overs
30 DB Power Cleans
30 Box Jump Overs
30 DB Thrusters
30 HSPU
800m Run
*DB can be subbed for KB.
[Time Cap: 30min Cap]
Rx: 22.5s/15s
Int: 1 ab mat, 15/10kg
Sc: Hand Release Push Ups, 10/5kg