Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
1min Hollow Hold
1min Arch Hold
5×1 Jump to Hollow
3×5 Kip Swing
3×3 Kipping Pull Up
Gymnastics
Metcon (Time)
Accumulate 50 reps of kipping or butterfly pull ups with a knee sleeve between your feet.
The knee sleeve will force you to maintain tension through the lower body and control the movement from the shoulders and core rather than kicking your feet to create momentum.
Metcon
Metcon (5 Rounds for time)
Every 4min for 5 Rounds
10 Burpees
10/7 cal Assault Bike
10 Deadball Squats
Rx: As heavy as possible
Int: Not quite as heavy
Sc: KB Goblet Squat