Workout of the Day

Workout of the Day 11th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

1min Hip Flow

1min Childs Pose

1min Pigeon Pose, per leg

3 Rounds

10 Banded Good Mornings

5 High Box Jumps

Strength

Def: Deadlift (3-3-3-3-3 @ 70%+)

Perform Deadlifts standing on a 20kg plate.

Spine position becomes even more important when we lift from deficit. Prioritize back position!!!

Metcon

Metcon (Time)

In Pairs:

75-50-25

Strict Pull Ups

Strict HSPU

Push Ups

Scaling:

Banded Strict Pull Ups

Box HSPU/Seated DB Press

Modified Push Ups