Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Activation:
8 Windmills, per arm
60s Arm bar, per arm
8 Windmills, per arm (32/24)
60s Passive hang
Gymnastics
Metcon (AMRAP – Rounds)
Butterfly/Kipping Pull Up:
10×1 Jump to Hollow
3×5 Kipping Swing
Accumulate 20 reps of Butterfly Box Drill
6min EMOM
5 Unbroken Pull Ups
*choose a number you can maintain unbroken sets with good form for the 6mins.
Metcon
Metcon (Time)
3 Rounds
10 C2B
10 Front Squats (70/45)
10 Burpees
Time Cap: 10min