Workout of the Day

Workout of the Day 12th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

1min Wrist Flow

Thoracic Spine stretch

3 Sets:

8 Bottoms Up KB press

8 Cuban Rotations

Gymnastics

Metcon (Distance)

10min EMOM

1: Max Handstand Walk (1-3 attempts)

2: 10-20s L-Sit hold

Metcon

JT (Time)

21-15-9

Handstand Push Ups

Ring Dips

Push Ups
Time cap: 10min

Rx+: Strict

Rx: As above

Int: 15-12-9 reps

Scaled:

45-30-15

Handstand Hold (sec)

21-15-9

Bench Dips

Modified Push Ups