Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30s Hollow hold
30s Arch hold
Gymnastics
Metcon (AMRAP – Reps)
Pull Up Development:
3×3 Strict Pull Ups
3×5 Kipping Swing
3×1-3 Kipping Pull Ups
20 reps Butterfly Box Drills
20 reps Butterfly Pull Ups
Pull Up Conditioning:
Every :15s for 8 sets (2min)
3-5 Kipping/Butterfly Pull Ups
[Score = total reps]
For the conditioning piece, focus on tight hollow and arch positions, and linking reps.
Metcon
Metcon (Time)
Buy In:
40 Burpees to Target
3 Rounds of “Kelly”
400m Run
30 Wall Balls
30 Box Jumps
Buy Out:
40 Burpees to Target