Workout of the Day

Workout of the Day 11th Feb

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

400m Jog

40m Bear Crawl

-3 Rounds-

10 Banded Lat Pulldown

10 Cuban Rotations

10 Scap Pull Ups

Warm-up (No Measure)

5×1 Jump to Hollow

3×3 Kip Swing

3×3 Kipping Pull Up

-4 Rounds-

5 Slow Butterfly Box Drill

5 Butterfly Box Drill

5 Butterfly Pull Ups

Metcon

Metcon (Time)

800m Run

60 Wall Balls

30 Pull Ups

400m Run

40 Wall Balls

20 Pull Ups

200m Run

20 Wall Balls

10 Pull Ups

Rx: 9/6kg, C2B

Int: As above, 9/6kg

Sc: 6/3kg, Jumping PU
For pull ups, choose a number at the beginning that you can hold throughout the workout and stick to this. E.g. all sets of pull Ups (kipping or butterfly) must be done in sets of 5 or they don’t count.