Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – WODFIT
Warm-up (No Measure)
1min Passive Hang
1min Kipping (bar taps)
Bar Muscle-ups (Progressions & Practice)
10 Glide Kip to Knees to Bar
10 Banded Kip to Muscle Up
10 Singles, complete each rep by dropping into arch then kipping hip to bar.
Metcon (AMRAP – Reps)
Don’t rip! Come down before failure and reset your grip.