Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
8 KB Windmills, per arm
1min Passive Hang
8 KB Windmills, per arm
Gymnastics
Warm-up (No Measure)
10 Kick to Handstand
10 Eccentric Only HSPU
10 10 Kipping HSPU
Metcon (Distance)
Deficit Handstand Push Up
5-5-5-5-5-5
Build to max deficit 5 rep HSPU, increasing the height in each set.
Metcon
Metcon (5 Rounds for time)
5 Rounds, each for time
12/10 cal Assault Bike
9 Burpees
7 Deficit Handstand Push Ups