Instinct Fitness – CrossFit Thorndon – CrossFit
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.