Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
8 KB Windmills, per arm
1min Passive Hang
8 KB Windmills, per arm
5×1 Jump to Hollow
3×3 Kip Swing
3×3 Kipping Pull Up, starting from top
Remember to practice the fundamentals. Repetition is the master of skill!
Gymnastics
Metcon (AMRAP – Reps)
3 Sets, for quality:
5 Toes to Bar
4 Chest to Bar Pull Ups
3 Toes to Bar
2 Bar Muscle Ups
This should be performed as one unbroken complex. Scale reps if needed or continue to work on technique.
Metcon
Metcon (Time)
5 Rounds
20 Chest to Bar Pull Ups
400m Run
1:30 Plank
Rx: As above
Int: 15 C2B
Sc: 10 Pull Ups