Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Warm-up
Warm-up (No Measure)
Movement Prep for JT:
– Kipping HSPU
– Ring Dips
– Push Up Technique
Scaling options:
– Box HSPU
– Pike Press
– Box Dips
– Push Up on knees
In the workout, Do Not scale Range of Motion!
Metcon
JT (Time)
21-15-9
Handstand Push Ups
Ring Dips
Push Ups
Rest 5min
JT (Time)
21-15-9
Handstand Push Ups
Ring Dips
Push Ups
Rx+: Strict
Scaled: Decrease Rep Scheme
e.g, 15-12-9 or 12-9-6