Workout of the Day

Workout of the Day 11th December

Instinct Fitness – CrossFit Thorndon – CrossFit

Warm-up

Warm-up (No Measure)

Hip Flow

Ankle Mobilisation

Accumulate 30 “perfect” reps of Overhead Squat with an empty barbell.

Weightlifting

Metcon (Weight)

Snatch + Overhead Squat

[12min to find max]

Metcon

Metcon (Time)

10 Rounds

5 HSPU

7 C2B

25 Double Unders

Scaled:

7 Push Up

9 Ring Rows

50 Single Skips

CrossFit45 WOD

Metcon (Time)

8 Rounds

10 Push Ups

10 Air Squats

10x15m Shuttle Sprint (150m)

Rest 90sec