Workout of the Day 12th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

1min Banded Lat Stretch

1min Foam Roll T-Spine

1min Wrist Flow

Warm-up (No Measure)

“Bar Muscle Up Progressions”

5 Jump to Hollow

5 BMU Kip Swing

5 Jumping Bar Muscle Up

5 Banded Bar Muscle Up

5 Bar Muscle Up

Metcon

Metcon (Time)

21 Thrusters (60/40)

400m Run

15 Bar Muscle Ups

400m Run

21 Thrusters (60/40)

Rest 5min

15 Thrusters (80/50)

400m Run

9 Bar Muscle Ups

400m Run

15 Thrusters (80/50)

Scaling:

What movement will give you a similar intensity in the same time frame?