Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
1min Wrist Flow
2 Rounds
10 Scap Pull Ups
10 Dowel Pass Throughs
10 Ring Rows
Gymnastics
Metcon (AMRAP – Reps)
Jumping Eccentric Pull Up
Accumulate 8-12 Pull Ups with a 3s hold at the top & 3s eccentric.
Metcon
Metcon (4 Rounds for time)
4 Rounds
10 Box Jump Overs
20 Goblet Squats
10 cal Assault Bike SPRINT!
2:00 Rest
Rx: 24″, 24/16kg
Int: 20″, 16/12kg
Sc: 20″, Air Squats
Sprint the bike as hard as you can. Females should aim for 75+ RPM and males 90+ RPM.