Workout of the Day

Workout of the Day

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

Warm-up

Warm-up (No Measure)

15min EMOM

1: Lunge, Lunge, Squat

2: Burpee

3: Wall Facing HS Hold

4: Hollow Rock

5: Passive Hang

Warm-up (No Measure)

15min EMOM

1: Lunge, Lunge, Squat

2: Burpee

3: Wall Facing HS Hold

4: Hollow Rock

5: Passive Hang

Gymnastics

JT (Time)

21-15-9

Handstand Push Ups

Ring Dips

Push Ups
Rx+: Strict

Scale:

HSPU -> L-seated DB Press

Ring Dip -> Box/Bench Dip

Push Up -> Modified Push Up on knees

Metcon (No Measure)

Finisher: Coaches Choice