Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
1min Wall Squats
1min Passive Hang
1min Calf Smash
Warm-up (No Measure)
5-10 False Grip Ring Rows
5-10 Ring Dips
1-5 Toe Assist Strict RMU
1-5 Strict RMU
Metcon
Metcon (Time)
Buy in: 5/3 Strict RMU
5 rounds for time:
60 DU
30 WB (9/6kg)
10 Pull Ups
Cash out: 5/3 Strict RMU
Time Cap: 20mins