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)

1min KB Ankle Stretch

1min Foam Roll Quads

1min Squat Hold

3 Rounds

10 Singles or Double Unders

10 Air Squats

5 Glute Bridges

Strength

Back Squat (3-3-3-3-3-3)

Build to heavy 3 rep Back Squat.

6 Sets – go every 2:30

Metcon

Metcon (Time)

2 Rounds

150 Double Unders

50 Thrusters (20/15)

25 Sit Ups

[Time Cap: 10min]

Rx: As above

Int: 75 Doubles, 50 Goblet Squats (24/16)

Sc: 150 Singles, 50 Air Squats