Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
10 Teacups
10 Windmills, per arm
1min Wall Facing Handstand hold
Gymnastics
Metcon (No Measure)
4 Rounds
Not For Time/For Quality:
:30 Assault Bike or Row moderate pace
1-5 Ring Muscle Ups
:30 Assault Bike or Row moderate pace
5-10 Strict HSPU
*If you cannot perform these movements sub for MU transtions and Box HSPU.
The aim here is to perform the gymnastics under a small amount of fatigue. Transition quickly from the erg to the gymnastics.
Metcon
Metcon (Time)
4 Rounds
400 Meter Run
10+10 Dumbbell Hang Clean & Jerks (10 Left + 10 Right)
15 Chest to Bar Pull-ups
Rx: 22.5/15kg
Int: 22.5/15kg, Pull Ups
Sc: 15/10kg, Jumping Pull Up