Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
200m Row
15 KB Swings
5 Inchworms
Mobility:
Banded Lat Chest
Banded Pec Chest
Gymnastics
Warm-up (No Measure)
3×5 Ring Kip
5×1 Hips to Rings
-Transition Drills-
10×1 Ring Muscle Up + 2 Dips
Metcon
Metcon (Time)
4 Rounds
30 Sit Ups
15 Power Cleans
7 Burpee Muscle Ups
Rx: 40/30kg
Int: 30/20kg, BC2B
Sc: 20/15kg, Burpee