Workout of the Day

Workout of the Day – 12th July 2016

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT

Warm-up

Hot Potato (Warm Up Game) (No Measure)

Form a circle and using a 3kg Wall Ball, keep the ball in the air.

When a person catches the ball they must pass it immediately.

Dropping the ball = 1 Burpee

Bad Pass = 1 Burpee

Metcon

Metcon (No Measure)

In Pairs, complete each of these workouts:

0:00 – 10:00

10min AMRAP

3 Partner Deadlifts 140/100kg

1 Round of Cindy

Rest 3mins

13:00 – 20:00

7min AMRAP

50 Double Unders

20 Synchronised Kettbell Swings 24/16kg

50 Double Unders

20 Synchronised Toes to Bar

Rest 3mins

23:00 – 30:00

7min AMRAP

5 Synchronised Burpees Over Bar

10 Power Snatches 35/25kg

5 Synchronised Burpees Over Bar

10 Thrusters 35/25kg
Find a partner that is using the same weight as you as workouts should be done with one of each piece of equipment – 1 barbell, 1 kettlebell.