Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
400m Jog
1:00 Plate Hops
:30 Single Skips
:30 Double Unders
Calf Stretch
Leg Swings
Metcon
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
200m Run
10 Double Unders
5 Sit Ups
Each round increase reps by 10 (double unders) and 5 (sit ups).
Strength
Metcon (Weight)
4 Sets
10 Dumbbell Bench Press
10 Strict Pull Ups