Workout of the Day

Workout of the Day 17th Oct

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

200m Row

15 KB Swings

5 Inchworms
Mobility:

Banded Lat Chest

Banded Pec Chest

Gymnastics

Warm-up (No Measure)

3×5 Ring Kip

5×1 Hips to Rings

-Transition Drills-

10×1 Ring Muscle Up + 2 Dips

Metcon

Metcon (Time)

4 Rounds

30 Sit Ups

15 Power Cleans

7 Burpee Muscle Ups

Rx: 40/30kg

Int: 30/20kg, BC2B

Sc: 20/15kg, Burpee