Workout of the Day

Workout of the Day 11th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

Walley Ball (Volleyball with Wall Ball)

1min Active Spidermans

1min Couch Stretch

1min Pidgeon Pose

Warm-up (No Measure)

Rope Climb progressions

5×1 Seated to standing

3×1 Rope Climbs

https://journal.crossfit.com/article/rope-climbing-techniques-with-chris-spealler-and-matt-chan

Metcon

Metcon (Time)

For time:

100 squats

15-ft. rope climb, 4 ascents

75 squats

15-ft. rope climb, 3 ascents

50 squats

15-ft. rope climb, 2 ascents

25 squats

15-ft. rope climb, 1 ascent
Rx: Wear vest

Int: As precribed

Sc: Lying to standing rope climb