Workout of the Day

Workout of the Day 18th September

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


Metcon (No Measure)

Handstand Walking

3 Sets:

– 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.


Metcon (Time)

3 Rounds

20 Alternating DB Squat Snatch (22.5/15)

20 Jumping Lunges

200m Run

*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!