Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
7 Single Arm Suitcase Box Step Ups L/R
7 Single Arm DB Press L/R
20s Handstand Hold
30 Single Unders
Build to Squat Clean weight – 60%
Squat Clean (Every 2min x6 – 6 Squat Cleans @ 60%)
Today we are building our heavy barbell cycling capacity.
Metcon (AMRAP – Rounds and Reps)
10 Strict Handstand Push Ups
15 Devil’s Press
Rx: 22.5/15kg x2
Sc: Just Burpees
Target score – 6+ Rounds
Today’s WOD has a high skill/strength gymnastics piece with some grunt work.
SHSPU should be in quick sets to avoid burnout if you can’t handle 10 unbroken. Keep sets short and rest quick.
Don’t stop on the Devil’s Press, they always suck. Go deep into the pain cave.
Maintain your form on the run and try to lengthen out your strides no matter how tired you feel.