Workout of the Day

Workout of the Day 13th Nov

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min Wrist Flow

10 Teacups, per arm

10 Jump to Hollow

10 Cuban Rotations

10 Kip Swings


Bar Muscle-ups (Skill Development)

Skill Progression:

– “Full Grip” Jump to Hollow

– Bar Muscle Kip Swing

– Jumping Bar Muscle Up


Metcon (Time)

“Torian Pro: 30 for 30”

30 cal Assault Bike

15 Bar Muscle Ups

30 Clean & Jerks

[10min Cap]

Rx: 65/45kg

Int: 50/35kg, 15 C2B

Sc: 35/25kg, 15 PU