Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Gymnastics
Bar Taps (Kipping Swing) (As advised)
3x 5 Short and Tight
4x 4 Bigger with Shoulder lift
Pull Up Strength (Isometric) (Max Reps)
2 Sets
Max Reps, on final rep perform 30sec eccentric phase.
Rest 3min between sets
Metcon
Metcon (3 Rounds for time)
3 Rounds:
5 Power Cleans
10 Toes To Bars
Sprint, 200 m
5 Power Cleans
10 Toes To Bars
Rest 1min
*Record time for each round.
Start with a load heavy enough that you can decrease each round by at least 5kg.
Rx;
Males: 70/60/50kg
Females: 45/40/35kg