Workout of the Day

Workout of the Day 15th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

400m Run

15 Air Squats

10 Scap Pull Ups

5 Inchworms

Workout Prep:

9 Wall Balls

6 Toes to Bar

3 Burpee to bar

Metcon

Metcon (2 Rounds for reps)

9min AMRAP

84 Wall Balls

60 Toes to Bar

36 Burpee to Bar

-Rest 3:00-

9min AMRAP

21 Wall Balls

15 Toes to Bar

9 Burpee to Bar

Rx: 9/6kg, 10/9′

Int: Modify reps 60-40-20, 15-10-5

Sc: 6/3kg, Sit Ups

Strength

Front Squat (5×3 @ 75-85% 1RM)