Workout of the Day

Workout of the Day 14th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

1min Kettlebell Swings

1min Reverse Lunges

1min Passive Hang

1min Easy Bike or Row
Mobility:

1min Squat Hold

1min Active Spidermans

Warm-up (No Measure)

5×1 Jump to Hollow

3×3-5 Kipping Swing

5×1 Kip with hand release

3×3 Kipping Pull Up with pause

https://www.youtube.com/watch?v=QrigE0M7j4o

Warm-up (No Measure)

5×1 Jump to Hollow

3×3-5 Kipping Swing

5×1 Kip with hand release

3×3 Kipping Pull Up with pause

https://www.youtube.com/watch?v=QrigE0M7j4o

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups