Workout of the Day

Workout of the Day 14th Jan

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT

Metcon (AMRAP – Reps)

In Pairs complete the following…

6min AMRAP of

Handstand Push Ups, one person works while partner holds handstand.

Every time the person holding comes down you must perform 5 pull ups each before continuing.

Scaling: 2 for 1 Push ups

Metcon (Time)

In Pairs complete the following…

For Time:

200m Partner carry

100 Double Unders, each

100 Synchronised Air Squats

Time cap: 6mins

Scaling: 3 for 1 single skips

Metcon (AMRAP – Rounds)

In Pairs complete the following…

6min AMRAP, alternating movements:

10 Power Cleans @ 40

10 Front squats @ 40

15 Box Jumps 24″/20″

15 Alternating Pistols

20 Goblet Lunges @ 16kg

20 Alternating KB Snatch 16kg

20 Wall Balls 6kg