Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – WODFIT
Gymnastics
Metcon (No Measure)
Pistol Mobility
Hip & Ankle
Pistol Activation
Glutes & VMO
Pistol Progression
Top-Bottom-Top Box Step Up x8
Candlestick to Pistol x8
Metcon
Metcon (Time)
WZAOQ #3
4 Rounds for time
21 Chest 2 Bar Pull Ups
15 Strict HSPU
18 Alternating Pistols
Scaled:
Chin-over-bar Pull-ups
Kipping HSPU
18 KB Goblet Squats (32/24) – 18 total
Time Cap: 20mins