Workout of the Day

Workout of the Day 15th December

Instinct Fitness – CrossFit Thorndon – CrossFit

Warm-up

Metcon (No Measure)

2 Rounds

30m Bear Crawl

30m Crab Walk

30m Duck Walk

10 Wall Balls

10 Burpees

Metcon

Metcon (Time)

12 Days of Christmas

1 100m Run

2 Clean and Jerk

3 Snatch

4 Front Squat

5 T2B

6 Pull-ups

7 Push Ups

8 Pistols

9 Burpee

10 Box Jumps (24/20″)

11 Wall Balls

12 Thrusters

Rx: 40/30kg

Rx+: 60/40kg

Perform just as the song is sung; 1 Run… 2 C&J, 1 Run… 3 Snatch, 2 C&J, 1 Run… etc.

CrossFit45 WOD

Metcon (AMRAP – Rounds and Reps)

18min AMRAP

8 Wall Balls

8 Pull Ups

8 Burpees

Every 6min run 400m, including 0:00.

Metcon