Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
2min Squat Hold
Tabata:
odd – Air Squats
even – kip swing
1min Passive Hang
Strength
Bench Press (Build to 2RM with wide grip)
Once you find your 2RM perform 4 more singles, bringing the hands slightly narrower on each set.
Metcon
Metcon (Time)
40 Wall Ball (9/6)
20 Pull Ups
30 Wall Ball
15 Pull Ups
20 Wall Ball
10 Pull Ups
10 Wall Ball
5 Pull Ups
Time Cap: 12mins
Rx: C2B
Int: As above
Sc: Jumping PU, 6/3kg WB