Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
4x10m Shuttle Run
2x10m Bear Crawl
2x10m Crab Walk
Shoulder mobility:
– Banded Lat Stretch
Gymnastics
Metcon (No Measure)
Bar Muscle Up (Straight arm pulling)
3×3 Kip swing
3×1 Jump to Bar MU Kip
Accumulate 20 reps – Jumping Bar Muscle Up
Keep the arms straight and focus on engaging the lats through the pull. Do not bend the arms. Do not bend the arms. Do not bend the arms.
Metcon
Metcon (Time)
3 Rounds
10 Bar Muscle Ups
50 Air Squats
100 Double Unders
Rx: as above
Int: 15 C2B, 75 DU
Sc: 20 Pull Ups, 150 Singles