Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30sec Hollow
30sec Rest
30sec Arch
30sec Rest
Kipping Warm Up
10 Jump to Hollow (+kip)
10 Kipping Swings
5 of each movement (see WOD)
Gymnastics
Metcon (Time)
3 Rounds
200m Run
Max Unbroken T2B
200m Run
Max Unbroken Ring Muscle Up
200m Run
Max Unbroken Handstand Push Up
200m Run
Max Unbroken Bar Muscle Up
Scale:
T2B -> Hanging Knee Raise
RMU-> Ring Dips
HSPU-> Push Up
BMU-> Pull Up/C2B
This workout has two scored components: Time & Total Reps
Aim to hit as many reps as possible each attempt while maintaining good run pace and minimal rest.
CrossFit45 WOD
Warm-up (No Measure)
For Time:
100 DB Thrusters
EMOM perform 5 burpees, including the first minute.
Time cap: 20min