Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
10m each:
– Lunge and Reach
– Soldier Kicks
– Cradle Stretch
– Cossack Squats
– High Knees
– Butt Kicks
Gymnastics
Metcon (AMRAP – Reps)
Every 2min for 4 sets
5 Strict Pull Ups
into max unbroken kipping/butterfly Pull Ups
Metcon
Metcon (Time)
Buy In: 1000m Run
then perform 5 Rounds:
10 C2B Pull Ups
30 Air Squats
Buy Out: 1000m Run