Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds, In any order:
1min Assault Bike
1min Row
200m Run
Each round aim to increase you speed.
Gymnastics
Warm-up (No Measure)
1min Hollow Hold
1min Arch Hold
3x20s Rope Hang
3×3 Rope Pull Ups
3×1 Legless Rope Climb
Metcon
Metcon (4 Rounds for time)
4 Rounds, each for time:
20/15cal Assault Bike
1 Legless Rope Climb
250/200m Row
1 Legless Rope Climb
200m Run
1 Legless Rope Climb
Rest ~2min between rounds.
Rx: As prescribed
Int: Standard Rope Climb
Sc: 5 Strict Pull Ups