Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Gymnastics
Warm-up (No Measure)
1min Hollow hold
1min Arch hold
RMU Warm Up
3x 5 Ring Swings
3x 2-3 Hip to Rings
3x 2-3 Low Ring Transitions
Warm-up (No Measure)
1min Hollow hold
1min Arch hold
RMU Warm Up
3x 5 Ring Swings
3x 2-3 Hip to Rings
3x 2-3 Low Ring Transitions
Metcon (AMRAP – Reps)
5 Sets
250m Row
1-7 Ring Muscle Ups
Rest 90s
This is skill practice for the RMU, moving straight from pulling on the rower into RMU with a high heart rate. Keep the transition quick and reps technically sound.
If you do not have RMU then continue to practice transitions and dip strength during this time.
Metcon
Metcon (AMRAP – Rounds)
Every 5:00 x5 (25min)
400m Run
75 Double Unders
15 Toes 2 Bar
Rx: As above
Int: 35 Doubles, 10 T2B
Sc: 100 Singles, 20 Sit Ups