Workout of the Day

Workout of the Day 13th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets, for quality

6 Nordic Hamstring Curls

9 Strict Toes to Bar

15 Barbell Good Mornings

21 GHD Sit Ups

Metcon

Metcon (Time)

40-30-20 cal Row/Ski

100 Double Unders between sets

3:00 rest

40-30-20 cal Assault Bike

20 Burpee C2B between sets

3:00 rest

40-30-20 cal Row/Ski

100 Double Unders between sets

3:00 rest

3x200m – 2x 200m – 1x200m Run

20 Burpee C2B between sets

Metcon (Time)

40-30-20 cal Row/Ski

100 Double Unders between sets

3:00 rest

40-30-20 cal Assault Bike

20 Burpee C2B between sets

3:00 rest

40-30-20 cal Row/Ski

100 Double Unders between sets

3:00 rest

3x200m – 2x 200m – 1x200m Run

20 Burpee C2B between sets

Metcon (Time)

40-30-20 cal Row/Ski

100 Double Unders between sets

3:00 rest

40-30-20 cal Assault Bike

20 Burpee C2B between sets

3:00 rest

40-30-20 cal Row/Ski

100 Double Unders between sets

3:00 rest

3x200m – 2x 200m – 1x200m Run

20 Burpee C2B between sets