Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
400m Jog
40m Bear Crawl
-3 Rounds-
10 Banded Lat Pulldown
10 Cuban Rotations
10 Scap Pull Ups
Warm-up (No Measure)
5×1 Jump to Hollow
3×3 Kip Swing
3×3 Kipping Pull Up
-4 Rounds-
5 Slow Butterfly Box Drill
5 Butterfly Box Drill
5 Butterfly Pull Ups
Metcon
Metcon (Time)
800m Run
60 Wall Balls
30 Pull Ups
400m Run
40 Wall Balls
20 Pull Ups
200m Run
20 Wall Balls
10 Pull Ups
Rx: 9/6kg, C2B
Int: As above, 9/6kg
Sc: 6/3kg, Jumping PU
For pull ups, choose a number at the beginning that you can hold throughout the workout and stick to this. E.g. all sets of pull Ups (kipping or butterfly) must be done in sets of 5 or they don’t count.