Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Muscle Up Transition Drills
8min EMOM
Spend 20-30sec in each position
1: False Grip Hang from rings
2: Bottom of Dip
3: Support position/Top of Dip
4: 1-3 Ring Muscle Ups
Metcon
Metcon (Time)
200m Run
15 Ring Muscle Ups
200m Run
20 Thrusters
200m Run
25 Strict HSPU
200m Run
30 Hang Power Cleans
200m Run
35 C2B Pull Up
200m Run
40 Sumo Deadlift High Pull
Rx: 50/35
Scale movements and loads appropriately, if you have to revert to singles on any of the movements you have not mastered that movement to the level necessary to perform it in a workout.
Technique > Consistency > Intensity
Metcon (No Measure)
Core Conditioning:
4 Rounds – 30sec on, 30sec off
Hollow hold
Hollow rock
V-Up
Side Plank Raises
CrossFit45 WOD
Metcon (Time)
40-30-20-10
Toes 2 Bar/V-Ups
Box Jumps (24/20″)
Weighted Sit Ups (9/6)
Push Ups