Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
:45 Passive Hang
:15 Chin Over Bar Hold
Day 9
3 Rounds
10 Ring Rows
10 Banded Straight Arm Push Downs
Scaling the Challenge:
Level 0 – Pull Up with feet on box
Level 1 – Bodyweight Pull Up
Level 2 – Weighted Pull Up
Metcon
Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Rx
Men: 50kg, 24kg swings, 24″ box
Women: 35kg, 16kg swings, 20″ box
Intermediate
Men: 40kg, 24kg swings, 24″ box
Women: 30kg, 16kg swings, 20″ box
Beginner
Men: 30kg, 16kg swings, 20″ Step Ups
Women: 20kg, 12kg swings, 20″ Step Ups
Accessory
Metcon (No Measure)
3 Rounds
15 Sit Ups
30 Russian Twists
60sec Plank
60sec Rest