Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30 Single Unders
20 Double Unders
10 Triple Unders
– Spend no more than one minute on each variation.
Mobility:
1min each, Calf Stretch
1min Couch Stretch
1min Active Spiderman
Gymnastics
Muscle-ups (Progressions)
Transition from floor
Transition from box
Metcon
CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups