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)

2 Lengths each

Lunge

Bear Crawl

Spiderman

Crab Walk

Mobility

1min Kang Squats

1min KB Windmills

Metcon

Metcon (5 Rounds for time)

Every 5 min for 25min (5 rounds):

14 KB Swings

60 Double Unders

14 Sumo Deadlift High Pull

15 Box Jumps

14 Hang Power Snatches

Rx: 35/25kg

Int: 35/25kg, scale reps

Beg: 20/15, scale reps
Change movements each round. Each round should take under 3mins or 30sec per movement, scale reps to allow for this.

Metcon (5 Rounds for time)

Every 5 min for 25min (5 rounds):

14 KB Swings

60 Double Unders

14 Sumo Deadlift High Pull

15 Box Jumps

14 Hang Power Snatches

Rx: 35/25kg

Int: 35/25kg, scale reps

Beg: 20/15, scale reps
Change movements each round. Each round should take under 3mins or 30sec per movement, scale reps to allow for this.