Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Warm-up
Warm-up (No Measure)
2 Sets:
20sec Dead Hang
15 Scap Pulls
15 Kipping Swings
Gymnastics
Strict + Kipping Pull Ups (4x 3+5-8)
4x 3 Strict Pull Ups + 5-8 (Butterfly) Kipping Pull Ups
Metcon
Metcon (Time)
5 Rounds
200m Run
12 Hang Cleans 50/35kg
12 Shoulder 2 Overhead
15min Cap
Challenge: Sub 12min, 60/40kg