Workout of the Day

Workout of the Day 11th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

20 reps 4D Stretch

1:00 Lunge & Twist

1:00 Passive Hang

10 Handstand Kick Ups

2 Rounds

25ft Lunge

10 Box Step Ups

3-8 Strict HSPU

Rest :45

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Metcon (AMRAP – Reps)

10min AMRAP

40/30cal Assault Bike

50 Alternating Single Arm KB Snatch

50 KB Goblet Squats

Rx: 24/16kg

Int: 20/12kg

Sc: 12/8kg
Setup on opposite side of the gym floor from the boxes used for 19.3.

It is an AMRAP, therefore, if you finish within ther 10min cap return to the bike and start another round.