Workout of the Day

Workout of the Day 17th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

200m Run

15 Ring Rows

10 Scap Pull Ups

5 Kip Swings

Workout Prep:

3 Rounds

3 Pull Ups

2 Chest to Bars

1 Bar Muscle Ups

Gymnastics

Metcon (3 Rounds for time)

3 Sets

21 Pull Ups

15 Chest to Bars

9 Bar Muscle Ups

-Rest 3:00 between sets-

[Cap 3min per set]

Rx: As above

Intermediate:

15 Pull Ups

10 Chest to Bar

5 BMU

Scaled:

3min AMRAP of Pull Ups

Metcon (Time)

500m Row

200 Double Unders

40 Deadlifts

40 Handstand Push Ups

[12min Cap]

Rx: 100/70kg

Int:

500m Row

125 DU

40 Deadlifts 80/50kg

40 HSPU w/1 abmat

Sc:

500m Row

250 Single Skips

30 Deadlifts 60/40kg

30 Hand Release Push Ups