Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – WODFIT
Skills
Warm-up (No Measure)
Accumulate time in each,
2min Plank
1min Hollow
1min Arch
30sec L-Sit
Time cap – 8:00
Metcon (No Measure)
Handstand Walking
– 1min Wall Facing HS Hold
– 3x3m Walk out and Back from Wall Facing HS
– 10×1 180° Handstand Pirouette
Metcon
Metcon (AMRAP – Reps)
11min AMRAP
60 Unbroken Double Unders
50 KB Swings (24/16)
40 Weighted Sit Up (20/15)
30 HSPU
20 Pistols
10 Burpee Muscle Ups
Max Double Unders