Workout of the Day

Workout of the Day 17th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Gymnastics

Warm-up (No Measure)

1min Hollow hold

1min Arch hold

RMU Warm Up

3x 5 Ring Swings

3x 2-3 Hip to Rings

3x 2-3 Low Ring Transitions

Warm-up (No Measure)

1min Hollow hold

1min Arch hold

RMU Warm Up

3x 5 Ring Swings

3x 2-3 Hip to Rings

3x 2-3 Low Ring Transitions

Metcon (AMRAP – Reps)

5 Sets

250m Row

1-7 Ring Muscle Ups

Rest 90s
This is skill practice for the RMU, moving straight from pulling on the rower into RMU with a high heart rate. Keep the transition quick and reps technically sound.

If you do not have RMU then continue to practice transitions and dip strength during this time.

Metcon

Metcon (AMRAP – Rounds)

Every 5:00 x5 (25min)

400m Run

75 Double Unders

15 Toes 2 Bar

Rx: As above

Int: 35 Doubles, 10 T2B

Sc: 100 Singles, 20 Sit Ups