Workout of the Day

Workout of the Day 23rd August 2016

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT

Gymnastics

Handstand/Handstand Push Up

Warm Up

3 Rounds for Time:

20sec Handstand Hold

10sec Headstand Hold, tuck

10sec Headstand Hold, full extension

5 Hollow Rocks

Handstand Push Ups:

3-3-3-Max

Metcon

Metcon (Time)

25 Box Jumps 24″/20″

50 KB Swings 32/24kg (heavy)

25 Box Jumps
Rest 5mins before starting next workout

Metcon (Time)

Running “Jackie”

400m Run

50 Thrusters 20/15

30 Pull Ups