Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
:30 Passive Hang
:10 Chin Over Bar Hold
Day 4
3 Sets
50% of max reps Pull Ups
20 Air Squats
20 Sit Ups
Scaling the Challenge:
Level 1 – Inverted Row with barbell in rack
Level 2 – Bodyweight Pull Up
Level 3 – Weighted Pull Up
Warm-up (No Measure)
:30 Passive Hang
:10 Chin Over Bar Hold
Day 4
3 Sets
50% of max reps Pull Ups
20 Air Squats
20 Sit Ups
Scaling the Challenge:
Level 1 – Inverted Row with barbell in rack
Level 2 – Bodyweight Pull Up
Level 3 – Weighted Pull Up
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Metcon (No Measure)
Finisher: Coaches Choice!