Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10cal Bike or Row
5 Inchworms
:30 HS Hold
:30 Passive Hang
Mobility:
20 Tempo Air Squats with Heels Elevated
[Tempo: 3311]
Metcon
Metcon (6 Rounds for time)
6 Rounds
18/15cal Bike or Row
15 Front Squats
12 Strict Handstand Push Ups
3min Rest
Rx: 60/40
Int: 40/30, 1 Abmat Strict *OR* Flat Kipping
Sc: 20/15, Seated DB Press OR Push Ups
Aim to complete each round in under 2:30. Scale as needed.