Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – WODFIT
Metcon (No Measure)
– Shoulder Taps x10
Use the wall if needed.
– Lunge to Handstand Hold x3
Step and lunge into a freestanding handstand. Hold as long as possible with minimal hand movement.
– Around the Worlds x1
Feet on a box, holding an L-shape. Travel around the box maintaining locked arms and active shoulders.
20 Alternating DB Squat Snatch (22.5/15)
20 Jumping Lunges
*Penalty: Every time you drop the DB from overhead/anywhere above the hip STOP and perform 10 burpees. !Respect the gear and the gear will respect you!