Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
1:00 Air Squats
1:00 Burpees
1:00 Wall Facing Handstand
1:00 Twisted Cross Stretch
Skills
Metcon (No Measure)
“The Dip”
2×10 Narrow Width Push Ups
2×5 Box Dips
:30 Top Ring Support Hold
:30 Bottom Ring Support Hold
Accumulate 20 Ring Dips
Metcon
Metcon (Time)
In Teams of 2 (1:1)
5 Rounds
15/10 cal Bike or Row
10 Touch’n’Go Power Clean
10 Ring Dips
Power cleans must be touch and go. Scale appropriately.
Rings Dips/Box Dips/Bench Dips