Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
1min each:
Glute Foam Roll
Quad Foam Roll
Childs Pose
3 Rounds
5 Muscle Snatches
5 Power Snatches
5 Overhead Squats
*w/ empty barbell
Strength
Back Squat (5-5-5-5-5+ @ 80%)
Perform all sets at 80% of your 1RM. The final set is for max reps.
Metcon
Metcon (Time)
10 Rounds
4 Power Snatches
8 Burpee Over Bar
12 Air Squats
Rx: 60/40
Int: 50/35
Sc: 35/25