Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Gymnastics
Pressing Strength (5-5-5-5-5-5)
6min EMOM
5 Reps of:
Push Up on knees > Push Up on toes > Deficit Push Up > Box Handstand Push Ups > Strict Handstand Push Ups
Pulling Strength
6min EMOM
5 Reps of:
Ring Row > Pull Up w/ Band > Pull Up > Chest 2 Bar
Bands can be used but keep the sets challenging enough.
Scale up by performing 5 Chest to Bar pull ups each minute.
Metcon
Metcon (Time)
Every 2min for 14min (7 Rounds):
1 Bear Complex
10 Pistols
10 Burpee Over Bar
Rx+: 80/50kg
Rx: 60/40kg
Sc: 40/30kg
Score = combined time of all rounds.