Workout of the Day 16th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

15min EMOM

1: 15-20 cal Row

2: 5 Pull Ups + 5 Push Ups

3: 10 Barbell Thrusters

4: KB Windmill, 30s per arm

5: Child’s Pose

Metcon

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
This is not for time but there is a 20min time cap. Each set is max effort, rest as needed between sets.

Pull Ups can be strict but what will give you more reps?

Rx: As above

Int: 80% BW Bench Press

Sc: 50% BW Bench Press