Workout of the Day

Workout of the Day 15th Feb

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

5 KB Windmills

5 Kick to Handstand

5 Pike Push Ups

-Then-

1:00 Arm Bar per side

Warm-up (No Measure)

2 Rounds

5 Arms Only Muscle Clean

5 Muscle Cleans

5 Power Cleans

5 Deep Power Cleans

Strength

Power Clean (10-7-5-3)

Use 4 sets to find a heavy touch’n’go 10, 7, 5, and 3 rep max for today. Rest as needed between sets.

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.