Workout of the Day

Workout of the Day 11th Dec

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

-Squat Warm Up-

2 Rounds, 5 reps each:

Down Slow, Up Fast

Down, Pause 3s, Up Fast

1+1/2 Squat

Round 1 – Air squat

Round 2 – Empty Barbell

Strength

3RM: Back Squat (Build to heavy 3 rep [20min])

Drop sets: 3×1 @ 3RM

Metcon

Metcon (Time)

50-35-20

Kettlebell Swing

Sit Up
Rx: 24/16kg

Int: 16/12kg

Sc: 12/8kg