Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit
Warm-up
Warm-up (No Measure)
1min Wrist Flow
8 KB Windmills, per arm
Build to heavy Turkish Get Up, both arms
Gymnastics
Metcon (No Measure)
Muscle Up Transition Practice:
– Strict w/ Toe Support
– Low Rings
– High Rings (jumping)
– Full Ring Muscle Up
Metcon
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Scale Option #1:
1 Muscle Up
4 HSPU w/ ab mat
8 KB Swings 24/16kg
Scale Option #2:
2 Burpee Pull Ups
4 DB Push Press
8 KB Swings 16/12kg