Workout of the Day

Workout of the Day 21st Nov

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

5 Wall Walks

1:00 Wall Facing Handstand

1:00 Wrist Flow


Warm-up (No Measure)

Handstand Push Up:

– Tripod Setup

– Open Standard Hand Width


The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here