Workout of the Day

Workout of the Day 4th December

Instinct Fitness – CrossFit Thorndon – CrossFit


Handstand Walk (10min Practice)

Skill work:

Wrist Mobility

Hollow Body Position

Wall facing Handstand

10 “Shoulder” Taps

10 “Hip” Taps


The Lyon (Time)

5 rounds, each for time of:

165-lb. squat cleans, 7 reps

165-lb. shoulder-to-overheads, 7 reps

7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Post time for each round to comments.
RX: 75/50kg

This is supposed to be moderately heavy, scale appropriately.