Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit
Warm-up
Warm-up (No Measure)
10x10m Duck Walk
*every break: 30s Passive Hang
Gymnastics
Warm-up (No Measure)
Pull Up Progressions and WHY?!
– Ring Row
– Jumping Pull Up
– Banded Pull Up
– Kipping Pull Up
– Butterfly Pull Up
Metcon
Cindy OR Mary
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups