Announcements
From Wednesday 11th to Tuesday 17th:
Thorndon is Closed.
Willis St class schedule is reduced.
Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Warm-up
Warm-up (No Measure)
Shoulder Prep:
2 Rounds
10 Dowel pass throughs
5 Push Ups Wide
5 Push Ups Narrow
20sec Dead Hang
20sec Handstand Hold
Gymnastics
Handstand Hold (1-1-1-1-1)
1 Set of each progression:
Progression #1:
Wall Walk into 30sec Hold
Progression #2:
Kick Up into 30sec Hold
Progression #3:
10x Switch Kick up + 5sec hold
Progression #4:
Kick Up to wall then find freestanding balance
Progression #5:
Kick up to freestanding hold
Metcon
Metcon (AMRAP – Reps)
Partner Workout, 10min AMRAP:
5+5 Ring Dip
10+10 Wall Ball
Each person must complete 5 ring dips and 10 wall balls per round alternating between partners. You may NOT start the next movement until your partner has completed all their reps and tagged you in.