Workout of the Day

Workout of the Day 10th June

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

4x10m Shuttle Run

2x10m Bear Crawl

2x10m Crab Walk

Shoulder mobility:

– Banded Lat Stretch


Metcon (No Measure)

Bar Muscle Up (Straight arm pulling)

3×3 Kip swing

3×1 Jump to Bar MU Kip

Accumulate 20 reps – Jumping Bar Muscle Up

Keep the arms straight and focus on engaging the lats through the pull. Do not bend the arms. Do not bend the arms. Do not bend the arms.


Metcon (Time)

3 Rounds

10 Bar Muscle Ups

50 Air Squats

100 Double Unders

Rx: as above

Int: 15 C2B, 75 DU

Sc: 20 Pull Ups, 150 Singles