Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
10 Banded Reverse Flies
10 Banded Rows
:30 Passive Hang
Metcon (AMRAP – Reps)
40% of max Kipping Pull Ups
E.g. if your max kipping/butterfly pull ups is 20 then perform 6 sets of 8 pull ups on the minute.
Scale to banded kipping or kip swings only. STRICT IS NOT AN OPTION.
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
Max Rep Pull-ups