Workout of the Day 11th Oct

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

Warm Up Game: Coaches Choice

Skills

Metcon (No Measure)

-Handstand Walk-

1:00 Wall Facing Handstand hold

Spend 5min working on Freestanding Handstand control

Progressions:

– Shoulder Taps

– Plate Step Ups

– Walk to Wall

– Spotted Walk

– Handstand Walk!

Metcon

Metcon (AMRAP – Rounds)

20min EMOM

1 – 15 cal Row or Ski

2 – 5 HSPU + 10 Pistols

3 – 20 DB Snatches, alt

4 – 30 Double Unders + 7 Toes 2 Bar
Should be done at an easy, consistent pace. Scale accordingly.