Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
2min Bike/Row/Ski
Leg Swings
Twisted Cross
Pigeon Pose
Calf Walkouts
Metcon
Metcon (AMRAP – Reps)
6 Rounds
2min Max Cal Bike/Row/Ski
3min Rest
Use the same machine.
Each 2min block should be done with a negative split,e.g. on the rower the first minute is at 1:50/500m and the second minute at 1:45/500m.