Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
15min EMOM
1: 15-20 cal Row
2: 5 Pull Ups + 5 Push Ups
3: 10 Barbell Thrusters
4: KB Windmill, 30s per arm
5: Child’s Pose
Metcon
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
This is not for time but there is a 20min time cap. Each set is max effort, rest as needed between sets.
Pull Ups can be strict but what will give you more reps?
Rx: As above
Int: 80% BW Bench Press
Sc: 50% BW Bench Press