Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Gymnastics
Handstand/Handstand Push Up (3-3-3-Max)
Warm Up
3 Rounds for Time:
20sec Handstand Hold
10sec Headstand Hold, tuck
10sec Headstand Hold, full extension
5 Hollow Rocks
Handstand Push Ups:
3-3-3-Max
Metcon
Metcon (AMRAP – Reps)
10min to complete:
5 Rounds
50 Double Unders
10 Shoulder to Overhead 50/35kg
Then:
Max Bar Muscle Ups
Scaled
30 Double Unders
10 Shoulder to Overhead 35/25kg
Then:
Max Pull Ups