Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Kick to Handstand
:30 Hollow Hold
10-20 Double Unders
1:00 KB Ankle Stretch
:30 Twisted Cross
:30 Wrist Flow
Gymnastics
Metcon (No Measure)
– Ring Muscle Up Progressions –
5 Jump to Hollow on ring
3×5 Ring Swing
5 Hips to Ring
On low rings:
10 Ring rows
10 Slow Transitions
10 Fast Transitions
10 Jumping Transitions
5×1 Ring Muscle Ups
Metcon
Metcon (Time)
15 Power Snatch
150 Double Under
50 Med Ball Sit Ups
150 Double Under
15 Power Snatch
Rx: 60/40kg, 9/6kg WB
Int: 50/35kg, 100 DUs, 9/6kg WB
Sc: 30/20kg, 200 Singles, No WB