Workout of the Day

Workout of the Day 30th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min Wrist Flow

5 Wall Walks

1min Wall Facing Handstand hold


Metcon (No Measure)

Tabata, alternating rounds

1: Handstand hold

2: Headstand hold

10×1 10s Eccentric HSPU

*use deficit if possible

5min EMOM

40% of Max Strict HSPU

*open standard
The key here is being able to control all the way down and not crash onto the head (READ: neck injuries).


Metcon (Time)

75 DB Snatches, alternating

50 Burpee Over DB

75 Wall Balls

Rx: 9/6, 22.5/15kg

Int: 9/6, 15/10kg

Sc: 6/3, 10/5kg