Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
1min Kettlebell Swings
1min Reverse Lunges
1min Passive Hang
1min Easy Bike or Row
Mobility:
1min Squat Hold
1min Active Spidermans
Warm-up (No Measure)
5×1 Jump to Hollow
3×3-5 Kipping Swing
5×1 Kip with hand release
3×3 Kipping Pull Up with pause
https://www.youtube.com/watch?v=QrigE0M7j4o
Warm-up (No Measure)
5×1 Jump to Hollow
3×3-5 Kipping Swing
5×1 Kip with hand release
3×3 Kipping Pull Up with pause
https://www.youtube.com/watch?v=QrigE0M7j4o
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups