Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
1 min Wrist flow
Metcon (No Measure)
Every 45 sec x 8 (6 min)
7.5m HS Walk, unbroken
If you can’t perform full sections unbroken, follow these progressions:
Skill Development: HSW
1. 3x 1 Wall walks + 10 Shoulder taps
2. 3x 1 Wall walks + 4 Hip taps
3. 3x 10 sec wall facing HSH + 3m HSW
4. E2MOM x 3: 3-5m HSW sprint
Metcon (AMRAP – Reps)
10 Russian twists
15 cal Row
*Increase each movement by 5 reps each round.
Today’s workout is a test of pacing. The early rounds are short but don’t be tempted to sprint if it will cost you later.
If you a feeling beat up this week, keep a smooth consistent pace throughout. Otherwise, push for a higher pace on the row and burpee speed.
For those that look at simple movements like this and choose to scale up because they’re “hardcore”, ensure you keep in line with the intended stimulus – simple movements, steady pace, always moving.