Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
10 Ring Swings
5 Hips to Rings
3 Ring Muscle Ups
2min Barbell Yoga (J-curls, Kang Squat, etc.)
6min to build to working weight for metcon
Metcon
Metcon (Time)
1200m Run
15 Squat Cleans
15 Push Jerks
15 Ring Muscle Ups
1200m Run
12 Squat Cleans
12 Push Jerks
12 Ring Muscle Ups
1200m Run
9 Squat Cleans
9 Push Jerks
9 Ring Muscle Ups
Rx: 80/50kg
Sc: 50/35kg, Burpee Chest 2 Bar
Beg: 30/20kg, Burpee Jumping Chest 2 Bar, 800 Run