Workout of the Day

Workout of the Day 7th August

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