Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Active Spidermans
10 Deck Squats
10 Scap Push Ups
Gymnastics
Bar Muscle-ups (Skill Development (15min))
5×1 Jump to Hollow
3×3 Kip Swing
3×3 BMU Kip Swing
3×1 BMU or Jumping BMU
These same drills can be used on the rings if you want to work on RMU.
Metcon
Metcon (Time)
20 Ring/Bar Muscle Ups
30 DB Box Step Overs (24/20″)
40 DB S2OH
[Time Cap: 15min]
Rx: 22.5/15kg
Int: 15/10kg
Sc: 10/5kg
The DB Box Step Over standard today is dumbbell held below the chest and full extension on top of the box before stepping down.
No DBs on the shoulder!
No staying in a squat on the step over!
Cooldown
Warm-up (No Measure)
Accumulate 1:00 in German Hang (end position of Skin the Cat)