Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit
Warm-up
Warm-up (No Measure)
In Teams of 3:
200 cal Row for time
Gymnastics
Warm-up (No Measure)
Bar Muscle Up
– The Kip
– The Transition
– The Recycle
If you have BMU, spend 10mins working through the following complex (unbroken). Increase by one rep each set.
1 Pull Up
1 Toes to Bar
1 Chest to Bar
1 Toes to Bar
1 Bar Muscle Up
Metcon
Metcon (Time)
“Jacob Morris”
50 Wall Balls
40/30 cal Bike or Row
30 Dumbbell Snatches, alternating
20 Box Jump Overs
10 Bar Muscle Ups
Rx: 9/6, 22.5/15kg
Int: 9/6, 15/10kg, Burpee C2B
Sc: 9/6, 10/5kg, Burpee Pull Up