Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Activation:
8 Windmills, per side
60sec Arm Bar, per side
8 Windmills, per side (24/16)
60sec passive hang
Gymnastics
Metcon (No Measure)
Butterfly/Kipping Pull Up:
10×1 Jump to Hollow
3×5 Kipping Swing
2x30sec Chest to Bar hold (standing on a box)
Accumulate 30 reps of Butterfly Box Drill
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
CrossFit45 WOD
Metcon (Time)
10 Rounds
200m Run
10 Push Ups
15 Air Squats