Instinct Fitness – CrossFit Thorndon – CrossFit
Metcon
In Pairs
Warm-up (No Measure)
Foam Rolling
1min Lower Back
20 Iron Cross Stretch
1min Glutes
30s Pidgeon Pose, per side
1min Upper Back
10 Cat-camels
Metcon (Time)
30-20-10 (shared reps)
Power Cleans (60/40)
Push Jerks (60/40)
6 Rounds, alternating (3 each)
15 Burpees
15 Deadlifts (60/40)
15m Handstand Walk/30m Bear Crawl
21-18-15-9-6-3
Box Jump Overs
Kettlebell Swings (24/16)