Workout of the Day

Workout of the Day 13th May

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

Flight Simulator

Unbroken double unders – 5mins

Beg: 5-10-15-20-25

Int: 10-20-30-40-50

Rx: 20-40-60-80-100

Strength

Thruster (3-3-3-3-3)

Every 2min x5:

Build to a heavy 3 rep thruster

Metcon

Metcon (Time)

In Pairs – For Time:

240 Double Unders

120 Wall Balls

100 cal Row or Bike

80 Box Jumps Overs

[16min cap]

Rx: 9/6, 24″

Int: 140 DUs, 9/6, 20″

Sc: 240 Singles, 6/3, Step Ups