Workout of the Day

Workout of the Day 17th May

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Passive Hang

10×1 Jump to Hollow

Day 17

3×5 Hollow-Arch Box Drill

4×5 Butterfly Box Drill

3 Sets of unbroken complex

5 Strict Pull Ups + 5 Kipping Pull Ups + 5 Butterfly Pull Ups

*Scale reps as needed.

Metcon

Metcon (Time)

200 Double Unders

100 Wall Balls

100 Double Unders

50 Power Cleans

50 Double Unders

25 Burpee Bar Muscle Up

25 Double Unders

Rx+: Double Under must be in unbroken sets of 50.

Rx: 9/6, 40/30

Int: 9/6, 40/30, Burpee C2B, 1/2 DU reps

Beg: 6/3, 30/20 Burpee to target, Single Skips