Workout of the Day 15th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

10 Kick to Handstand

:30 Hollow Hold

10-20 Double Unders

1:00 KB Ankle Stretch

:30 Twisted Cross

:30 Wrist Flow

Gymnastics

Metcon (No Measure)

– Ring Muscle Up Progressions –

5 Jump to Hollow on ring

3×5 Ring Swing

5 Hips to Ring

On low rings:

10 Ring rows

10 Slow Transitions

10 Fast Transitions

10 Jumping Transitions

5×1 Ring Muscle Ups

Metcon

Metcon (Time)

15 Power Snatch

150 Double Under

50 Med Ball Sit Ups

150 Double Under

15 Power Snatch

Rx: 60/40kg, 9/6kg WB

Int: 50/35kg, 100 DUs, 9/6kg WB

Sc: 30/20kg, 200 Singles, No WB