Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
400m Jog
5 Inchworms
5 Strict Toes 2 Bar
5 Broadjumps
Hip Flow 1min
Passive Hang 1min
Metcon
Metcon (Time)
In Pairs; For Time:
400m Run
20 Thusters
40 Pull Ups
60 Burpee Over Bar
40 Toes 2 Bar
20 Clean and Jerks
400m Run
Rx: 60/40kg
Int: 50/35kg, 30 Pull Ups/T2B
Sc: 35/25kg, 30 Jumping Pull Ups/Hanging Knee Raise
WOD Rules:
Run together.
Share the barbell reps.
Synchro Pull Ups, Burpees, and T2B.
With the open coming up the gymnastics scaling options are simple – Rx or Scaled.
If you are using the scaled variations then try using the CrossFit Open standards, particularly for jumping pull ups.