Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
“Musical Wall Balls” Game
Muscle Up Warm Up
20s Ring Support hold
5 Ring Swings
1-3 Strict Chest to Ring Pull Ups
Increasing load each set. Use the first 3 sets to dial in your technique before the weight gets too heavy.
Sc: 40/30kg, Burpee Pull Ups
Think of this as a scaled version of Fran, the thruster is heavier and the gymnastics is more complex.