Workout of the Day

Workout of the Day 28th May

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

2 Rounds

200m Run

1:00 Handstand Hold

10 Cossack Squats


Metcon (AMRAP – Reps)

-Kipping Handstand Progressions-

– Kick to HS

– Kick to headstand

– Negatives

– Kipping HSPU


8 Sets:

30s Max Handstand Push Ups

30s Rest

Record total reps as your score.


Metcon (Time)

4 Rounds:

40 Air Squats

30 Hand Release Push Ups

20 Burpees

400m Run

[Cap: 24min]

Scaling: Reduce reps or run distance to keep rounds under 6 minutes each.