Workout of the Day

Workout of the Day 12th Oct

Instinct Fitness – CrossFit Thorndon – CrossFit

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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


1min Passive Hang

1min Pike Stretch


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