Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
10 Dowel Pass Throughs
1:00 Passive Hang
10 KB Windmills – light
1:00 Handstand Hold
Strength
Front Squat (4-4-4-2-2-2)
Aim to increase all sets from last week by 2-5kg.
Metcon
Metcon (Time)
In Pairs
21-15-9
Deadlifts (100/70)
DB Thrusters (2×22.5/15)
Partner holds:
Deadlift -> Handstand
Thruster -> Hang
Rx: As above
Int: 80/50, 15/10
Sc: 50/35, 10/5