Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Lily Pad Paper Scissors Rock
3 Rounds
:30 Wall Facing Handstand Hold
5-10 Push Ups
10m Bottoms Up KB Walk, per arm
Mobility:
1min Passive Hang
1min Pike Stretch
Metcon
Ledesma (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Parallette Handstand Push-ups
10 Toes-Through-Rings
15 Med Ball Cleans, 20#
In honor of Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, was shot and killed by drug dealers on July 28, 2010
To learn more about Ledesma click here
Sub in Plate Deficit HSPU for Parallettes.
Rx: 4″/3″ Def.
Int: Kipping HSPU
Sc: Deficit Push Ups