Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
3min Row or Bike
20 Wall Ball Rotations
10 Teacups, per arm
1min Passive Hang
1min Wrist Flow
Gymnastics
Metcon (No Measure)
Strict Gymnastics
4 Rounds
:30 Chin over bar hold
10-12 Strict Ring Rows
1 Legless Rope Climb / 5 Supine Grip Pull Ups
Practice all movement with good position – hollow body in the chin over bar hold, ring rows and supine grip pull ups. For the legless rope climb, perform in L-sit if possible.
Metcon
Metcon (4 Rounds for reps)
4 Rounds, FGB Style
1: Burpee Pull Ups
2: Box Jump Overs
3: KB Swings
4: 200m Run
5: Rest
Rx: 24/16
Int: 16/12
Sc: 12/8
Score = total reps per round.
For 200m run, receive 1 rep per second under the minute. If you take longer than the minute you receive 0 reps.