Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Tabata Air Squats
8 KB Windmills per arm
1min Passive Hang
1min KB Arm Bar per arm
1min Wall Facing Handstand
Mobility:
T-Spine Foam Roll
Lacrosse Ball Pec Smash
Gymnastics
Handstand Push-ups (5RM)
Increasing deficit if possible OR reducing height of ab-mat.
Metcon
Metcon (Time)
5 Deficit Handstand Push Ups
5 Squat Clean (80/50)
10 Strict HSPU
10 Squat Clean (70/45)
20 HSPU
20 Squat Cleans (60/40)
40 Ring Dips
40 Squat Cleans (40/30)
Rx: As above
Int:
5 strict handstand push-ups
5 squat cleans (70/45)
10 handstand push-ups
10 squat cleans (60/40)
20 ring dips
20 squat cleans (40/30)
40 push-ups
40 squat cleans (30/20)
Sc:
4 Rounds
20 Knee Push Ups
20 Squat Cleans (30/20)