Workout of the Day 16th Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

Wrist flow

10 Tempo Push Ups

10 Kick to Handstand

5min Handstand Practice

Work towards a 10 second single arm handstand hold

Metcon

Metcon (Time)

50 Wall Balls

50 Sit Ups

40 Wall Balls

40 DB Snatches

30 Wall Balls

30 Toes 2 Bar

20 Wall Balls

20 DB Squat Snatches

10 Wall Balls

10 Bar Muscle Ups

*400m Run after each round

Rx: 22.5/15kg, 9/6kg

Int: 15/10kg, 9/6kg

Sc: 10/5kg, 6/3kg, 200m Run