Workout of the Day

Workout of the Day 27th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard

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