Workout of the Day 10th Jan

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

1min Hollow Hold

1min Arch Hold

5×1 Jump to Hollow

3×5 Kip Swing

3×3 Kipping Pull Up

Gymnastics

Metcon (Time)

Accumulate 50 reps of kipping or butterfly pull ups with a knee sleeve between your feet.
The knee sleeve will force you to maintain tension through the lower body and control the movement from the shoulders and core rather than kicking your feet to create momentum.

Metcon

Metcon (5 Rounds for time)

Every 4min for 5 Rounds

10 Burpees

10/7 cal Assault Bike

10 Deadball Squats
Rx: As heavy as possible

Int: Not quite as heavy

Sc: KB Goblet Squat