Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – WODFIT
Warm-up (No Measure)
8 KB Windmill, per arm
60sec Arm Bar hold
8 KB Windmill per arm
60sec Deadhang from bar
Gymnastics
Metcon (AMRAP – Rounds)
10min EMOM
Odd: 30sec Chin Over Bar Hang
Even: 20sec Ring Support Hold
For Chin Over Ba Hang, use box if needed to maintain position for entire 30sec. Ensure full tension through the lats and good hollow body position.
Metcon
Metcon (4 Rounds for time)
3 person rotation;
4 Rounds each
4 Muscle Ups
8 Deadlifts 120/90kg
40 Double Unders
Scaled
8 C2B
8 Deadlifts 80/50kg
80 Single Skips
Use the rotation to give yourself roughly 1:2 work to rest ratio.