Workout of the Day

Workout of the Day 28th November

Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – WODFIT

Warm-up

Warm-up (No Measure)

Gymnastics Conditioning

1min Hollow

1min Arch

1min Lying Flat

1min Seated Wall Contact

1min Standing Wall Contact

Gymnastics

Metcon (Time)

Gymnastics Strength

8min EMOM (40sec on : 20sec off)

1: Chest to Bar Pull Up Hold (Chest stays in contact)

2: Bent Arm Handstand Hold (90 degree at elbow)
Aim is to maintain hold for 40sec. Use box under feet for C2B hold.

Metcon (Time)

Gymnastics Strength

8min EMOM (40sec on : 20sec off)

1: Chest to Bar Pull Up Hold (Chest stays in contact)

2: Bent Arm Handstand Hold (90 degree at elbow)
Aim is to maintain hold for 40sec. Use box under feet for C2B hold.

Metcon (Time)

4 Rounds

10 Strict Pull Ups

30 Wall Balls

10 Pistols, per leg
Perform all 10 pistols on one leg before switching.

Metcon