Workout of the Day

20062016

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT

Gymnastics

Handstand Challenge

Spend 5 minutes practicing the drill for today.

Follow through days 1-19
Day 6

Hang Snatch (3-3-3-3-3-3)

Build to max. Perform one set every 2 minutes.

Fitness: 1 Hang Snatch + 3 Overhead Squats

Performance: 3 Hang Squat Snatches

Weightlifting

Metcon

Metcon (AMRAP – Reps)

10min AMRAP

Ascending Ladder, 3-6-9-12…etc.

Toes to Bar

Kb Swings 16/24kg

Scaled:

Knees to Chest

Kb Swings 12/16kg