Workout of the Day 12 Nov

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

2x400m

1st 400m at conversation pace. This should feel easy.

2nd 400m at 1 mile pace.

Dynamic stretches:

– Calves

– Legs Swings

– Twisted Cross

Metcon

Metcon (Time)

Buy-in: 1.6km Run

Then…

60-40-20

Wall Balls

Sit Ups

Buy-out: 1.6km Run

Time Cap (cut off for final run):

20min
Rx: 9/6kg

Int: 50-30-10 reps

Sc: 800m Run, 50-30-10 reps