Workout of the Day

Workout of the day 11th Jan

Instinct Fitness – CrossFit Thorndon – CrossFit

Warm-up (No Measure)

400m run

then

2 rounds

1L Squat rotation

1L Back rack jumping squats

1L Barbell oh lunge

Weightlifting

Power clean & power jerk

15 Minutes to build to todays heavy.

1+1
Maintain good form, movement should look controlled and stable.

Metcon

Metcon (AMRAP – Reps)

3 x5 minute AMRAP-score is total reps across all workouts

2-4-6-8-10-12……..same rep scheme for each amrap

1.

C2B pull up

Burpee over bar

Rest 2 minutes

2.

Push press 42.5/30kg

Burpee over bar

Rest 2 minutes

3.

OH squat 42.5/30kg

Burpee over bar