Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
5 Rounds
5 KB Swings
5 Goblet Squats
:20 Goblet Squat Hold
10/7cal Bike
Mobility
1min Banded Tricep/Lat stretch
1min KB Ankle Stretch
Weightlifting
Metcon (Weight)
Power Clean + Squat Clean
2 Sets @ 82%
2 Sets @ 85%
1 Set @ 88%
Superset with 10 GHD Sit Ups or 10 Strict Toes 2 Bar
Metcon
Metcon (Time)
30-24-18-12-6
Box Jump Overs
Push Ups
Rx: 24/20″
Sc: Step Overs 20″, Push Ups on knees