Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit
Warm-up (No Measure)
1: 5-8 Burpee Pull Ups
2: 10-15 cal Machine
-Hollow & Arch-
30s hold each
20x Roll to Hollow/Arch
10 Slow Control Kip Swings
Death by Pull Ups (AMRAP – Rounds and Reps)
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
– Jumping Pull Ups (wrist height)
– Banded Pull Ups
– Kipping Pull Ups
– Butterfly Pull Ups
DO NOT Rip! Stop early if you feel a rip coming and substitute for another movement.