Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
1min Hip Flow
:30 Passive Hang
Pull-ups (3×5 + 5x10s Eccentric)
3 sets of 5 reps
Add load if needed or use bands to maintain position and correct number of reps.
5 x 10sec Negatives
Control down slowly for a 10 count. Perform as EMOM.
Metcon (AMRAP – Rounds and Reps)
7 Hang Power Cleans
10 Sumo Deadlift High Pulls