Workout of the Day

Workout of the Day 14th Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

8 KB Windmills, per arm

1:00 Arm bar, per arm

8 KB Windmills, per arm

1:00 Passive Hang
Mobility:

Banded Lat Stretch

Banded Pec Stretch

Banded Tricep Stretch

Gymnastics

Pull-ups (3 x 3-5)

5×1 Jump to Hollow

3×5 Kipping Swing

3x 3-5 Kipping Pull Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

30min AMRAP

200m Run

1 Round of Cindy

200m Run

2 Rounds of Cindy

200m Run

3 Rounds of Cindy

etc…

Sc: Reduce Rep Scheme

e.g. 4-8-12 or 3-6-9
Cindy

5 Pull Ups

10 Push Ups

15 Air Squats