Workout of the Day

Workout of the Day 16th Nov

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT

Warm-up

Warm-up (No Measure)

20m each:

(Slow)

Tip Toes

Over the Hurdle

Figure Four

Knee to Chest

Lunge

(Fast)

High Kicks

High Knees x2

Butt Kicks x2

Side Shuffle x2

Carioca x2

Metcon

Metcon (5 Rounds for time)

5 Sets

Run 400m

*At last week’s average 400m pace +10sec

Rest 1min between sets
Try to stick to the pace otherwise the rest will not be adequate.

Weightlifting

Metcon (No Measure)

Accessory Circuit

3 Sets

10 Romanian Deadlifts 60/40

10 Deficit Push Ups

30 Sit Ups
Perform RDL’s and Push Ups at a tempo of 2121 – 2sec up, 1sec pause, 2sec down, 1sec pause/reset.