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