Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
On a 12min Clock
10 Hanging Scap Retraction
5 Kipping Knee Raises
20 DB Hops
10m Walking Lunge
Metcon (No Measure)
Toes to Bar Development
1 – 3-5 Strict Toes to Bar
2 – 20 Banded Straight Arm Pull Down
3 – 20 Big Kip Swings
30 Toes to Bar
30 Push Ups
80 DB Hops
20m Single Arm Overhead DB Lunge
Int: 22.5/15kg, 20 T2B/Push Ups
Sc: 10/5kg, 15 Knee Raises/Push Ups
Target time – 18-20min
Two simple couplets back to back will test your shoulder endurance and then move straight into grunt work with some tired shoulders.
Break the toes to bar early, aim for 4-5 sets per 30 reps. Keep similar sets with the push ups so you don’t burn out.
Keep moving on the DB hops so you don’t lose time standing still. Aim for 10m sections unbroken in the lunge and switch arms at each end.