Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
3min Row or Bike
20 Wall Ball Rotations
10 Teacups, per arm
1min Passive Hang
1min Wrist Flow
Gymnastics
Metcon (No Measure)
4 Rounds:
5-8 Chest 2 Bar Pull Ups
20 Banded Lat Pull Down
45s Hollow Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
200m Run
5 Pull Ups
5 Push Ups
5cal Row