Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Wrist Flow
1min Passive Hang
1min Hollow hold
1min Arch hold
-Kipping Practice-
5×1 Jump to Hollow
5×5 Kip Swing
5×3 Kipping Pull Up
Metcon
Metcon (AMRAP – Rounds and Reps)
24min AMRAP
21 Burpee Over Bar
7 Deadlifts
10 Pull Ups
*Every 6:00 Run 400m, including 0:00
Rx: DL 1.5x BW
Int: DL 1x BW
Sc: 0.5x BW