Workout of the Day 23rd Oct

Instinct Fitness – CrossFit Thorndon – CrossFit

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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.