Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Wrist Flow
10 Hanging Hip Touches
10 HS Shoulder Taps
1:00 Hollow
1:00 Arch
Gymnastics
Kipping Practice (3-5 Bar Muscle Ups)
5 x 1 Jump to Hollow
3 x 5-8 Kipping Swings
3 x 1-3 Bar Muscle Up Kip
Metcon
Metcon (Time)
In Teams of 2:
120 cal Row
120 Weighted Sit Ups
100 cal Row
100 Handstand Push Ups
80 cal Row
80 Toes 2 Bar
60 cal Row
60 Burpee Box jump Over
40 cal Row
40 Bar Muscle Ups
One person working at a time per team. Sub Row for Bike/Ski cals or Run (100m = 10cals)
For this workout each team member can scale each movement as needed so pick scaling options that allow for equally challenging sets of 5-10 reps at a time.
Cooldown
Warm-up (No Measure)
15-20 Scorpion Stretch
1:00 Childs Pose