Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
10 Active Spidermans
15 Wall Squats
20 Bottoms Up KB Press (10/arm)
Warm-up (No Measure)
Kipping Handstand Push Ups
5×1 Kick to Handstand
5×1 Eccentric only HSPU – pause at the bottom in the kipping position before coming down.
5×5 Kipping HSPU
1x max set HSPU
Focus on quality over speed or more reps.
Make sure hands are well within the box before starting and fully open the hips & shoulders – no excessive arch of the back!
Metcon
Metcon (Time)
3 Rounds
30/20 cal Bike/Row
50 Air Squats
50 Sit ups
100m Burden Carry
[Time Cap: 20min]
Choose an object that slows you down to a walk rather than a run. Options are:
– KB Farmer Carry
– Deadballs
– Sandbags
– Plates