Workout of the Day

Workout of the Day 25th May

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Passive Hang

10×1 Jump to Hollow

Day 25

3x Max Unbroken Strict Pull Ups

Rest 2-3mins between sets

Gymnastics

Warm-up (No Measure)

Handstand Push Ups

5×1 Kick up to HS on wall with 10s hold

5×1 Eccentric HSPU to 10s headstand hold

Accumulate 20 reps of HSPU.

Metcon (AMRAP – Rounds)

16min EMOM

1: 18 Alternating Single Leg Squats

2: 5/3 Ring Muscle Ups

3: 12 Toes to Bar

4: 10 Strict HSPU

Intermediate

1: 18 Alternating Single Leg Squats

2: 10/7 Ring Dips

3: 12 Toes to Bar

4: 10 Kipping HSPU

Beginner, 30s work:30s rest

1: Air Squats

2: Push Ups

3: Sit Ups

4: Handstand Hold