Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Gymnastics
Warm-up (No Measure)
Gymnastics Warm-up
3 Sets, not for time:
10 Hollow Rocks
10sec Handstand Hold
10sec Headstand Hold
20 Air Squats
10 Shoulder Dislocates
Bar Taps (Kipping Swing)
3x 5 Short and Tight
4x 4 Bigger with Shoulder lift
Kipping Pull Up
3x 3 Pull Up OR Chest 2 Bar
1x Max Rep Pull Up OR Chest 2 Bar
Metcon
Metcon (Time)
4 Rounds:
30 Double Unders
15 Handstand Push Ups
30 Double Unders
15 V-Ups
Scaling:
Double Unders to 3x Singles (90)
HSPU to Push Ups
V-Ups to Sit Ups