Workout of the Day

Workout of the Day 10th Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

500m Row

3 Rounds

10 Bent Over Row

10 Hollow Rocks

10 Hanging Hip Touches

Strength

Metcon (AMRAP – Reps)

8min EMOM

1 Scap Pull Up

1 Lat activation

1 Half Pull Up

1 Pull Up

*add 1 pull up each minute

**return to a fully passive hang between each movement

Metcon

Metcon (AMRAP – Rounds and Reps)

On a 12min Running Clock…

a.

For Time

1km Row/1km Run/2km Bike

b.

with remaining time, AMRAP

2-4-6-8-10…

Kettlebell Swing

Hand Release Push Up

Rx: 32/24kg

Int: 24/16kg

Sc: 16/12kg
Scoring

a. Time

b. Rounds + Reps

Record your time for part a. in the notes.