Workout of the Day

Workout of the Day 10th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min Foam Roll Glutes

1min Foam Roll Hamstrings

Rowling – 5 Sets each


Each part for time. 5min rest between workouts.

Metcon (Time)

1000m Row/2000m Bike

20 Clean & Jerks

[8min Cap]

Rx: 60/40kg

Int: 40/30kg

Sc: 20/15kg

Metcon (Time)

40 DB Snatches

30 Burpee Over DB

40 DB Snatches

[8min Cap]

Rx: 22.5/15kg

Int: 15/10kg

Sc: 10/5kg

Metcon (Time)

30 Ring Muscle Ups for time

[8min Cap]


Bar Muscle Ups

Burpee Pull Up/C2B