Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
1:30 Wrist Flow
1:00 L-Sit against Wall, arms extended overhead
1:00 Wall Facing Handstand
Handstand Skill Development
10-20 Handstand Shoulder Taps
5-10 Eccentric Handstand Push Ups
5-10 Strict Handstand Push Ups
5-10 Eccentric HSPU to Kip Tuck
10-20 Kipping HSPU
Gymnastics
Metcon (Time)
Every Minute for 24mins
1: 10 Push Ups + 100m Sprint
2: 10 Power Snatches (40/30) + 1 Rope Climbs
3: 10 HSPU + 10 Toes 2 Bar
4: Rest
Rx: 40/30kg BB
Int: 7 Reps each (excl. Sprint & RC)
Sc:
1: 5 Push Ups + 50m Sprint
2: 10 KB Swings + 1 Rope Climb (Lying to Standing)
3: 10 Seated DB Press + 10 Hanging Knee Raise
4: Rest
Metcon (Time)
Every Minute for 24mins
1: 10 Push Ups + 100m Sprint
2: 10 Power Snatches (40/30) + 1 Rope Climbs
3: 10 HSPU + 10 Toes 2 Bar
4: Rest
Rx: 40/30kg BB
Int: 7 Reps each (excl. Sprint & RC)
Sc:
1: 5 Push Ups + 50m Sprint
2: 10 KB Swings + 1 Rope Climb (Lying to Standing)
3: 10 Seated DB Press + 10 Hanging Knee Raise
4: Rest