Workout of the Day

Workout of the Day 18th Feb

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

10m Bear Crawl

10m Walking Lunge

10m Burpee Broad jump

2 Rounds

:30 Banded Lat Stretch

8-10 DB Cuban Rotations, per arm

8-10 Reverse Flys

Warm-up (No Measure)

5×1 Jump to Hollow

3×3 Kip Swing

3×3 Kipping Pull Up

-4 Rounds-

5 Kip Swing, Leg on Box

5 Butterfly Box Drill

5 Butterfly Pull Ups


Metcon (Time)

For Time:

50 Burpees Over Bar

[5min Cap]

At 6:00

– 4 Rounds –

7 Overhead Squats

14 Pull Ups

Rx: 70/45kg, C2B

Int: 50/35kg, Chin Over

Sc: 20/15, Jumping Pull Up
Make sure the shoulders are warmed up before hitting this. If you attended the Shoulder Workshop on the weekend you should have some good strategies to warm up.