Workout of the Day

Workout of the Day 21 Jun

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

400m Run

:30 Hollow hold

10 Inchworms

1min Wall facing Handstand hold

:30 Hollow hold

10 Pike Push Ups

1min Wall facing Handstand hold

1min Passive Hang

1min Wrist Flow


Handstand Push-ups (Build to 5RM Deficit HSPU)

*Note height in comments.

If you are unable to to handstand push ups you will spend today’s session getting familiar with the following:

– Headstand

– Kick to Handstand on wall

– The HSPU kip

– Building shoulder strength for HSPU


Metcon (AMRAP – Rounds and Reps)

12 min Amrap



Strict Pull Up

Rx: As above

Sc: Push Up, Ring Row