Workout of the Day

Workout of the Day 19th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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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)