Workout of the Day

Workout of the Day 12th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Rounds (all single arm)

5 KB Swings

5 Hang Cleans

5 Front Squats

5 Push Press

5 OH Lunges

repeat on other arm, then…

6x10m Shuttle Run – easy


Metcon (AMRAP – Rounds and Reps)

20min AMRAP

5 Bench Press

30m Farmers Carry (2xKB)

15m Single Arm OH DB Carry Left

15m Single Arm OH DB Carry, Right
Go as heavy as possible for the Bench press (barbell), Farmers Carry (kettlebell), and OH Carry (dumbbell). Record loads in comments.

This should be performed at an easy, consistent pace.

Metcon (Time)

100 V-Ups for time

*divide as needed