Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – WODFIT
Gymnastics
Warm-up (No Measure)
1min in each position
Hollow hold
Lying flat (contact legs, lower back, upper back, arms)
Seated against Wall (same as above)
Standing against Wall
Metcon (No Measure)
3 Rounds
4 Step Walk to wall
+ 10 Shoulder Taps
+ 4 HSPU
Metcon
Metcon (Time)
4 Rounds
20m Handstand Walk
20 DB Snatch (22.5/15)
20 Burpees
20 Box Jumps