Workout of the Day

Workout of the Day 16th Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds, 20sec on: 20sec off

1: Kipping Knees to Chest

2: Straight leg 3/4 T2B

3: T2B

Weightlifting

Metcon (Time)

Squat Prep, 3 Rounds:

5 Overhead Squats, 3s down/3s up

10 Cossack Squats

10 Kneel to Squat

-then-

E2MO2M for 10min:

Snatch + 3 Overhead Squats

*Build to moderate weight (~70%)

Metcon

Metcon (Time)

21-15-9:

Overhead squats (50/35kg)

Toes-to-bars

Intermediate Option

15-12-9:

Overhead squats (40/30)

Toes-to-bars

Beginner Option

15-12-9:

Overhead squats (20/15)

Sit-ups

6min Cap
Scaling

This couplet is challenging but quick, as reflected in the short time cap. Reduce the load and reps as needed while ensuring each set is challenging.