Workout of the Day

Workout of the Day 18th Oct

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2min Ankle+Hip Flow

20 Ankle Rotations

:30 Kneeling (feet together)

20 Kneel to Squat

10 “World’s Greatest Stretch”

https://www.youtube.com/watch?v=vRWGwwLSIUQ

1min on each machine, easy consistent pace.

Metcon

Metcon (3 Rounds for distance)

– In teams of 2 or 3 –

15min each, for Distance

1: Row

2: Bike

3: Ski

2min rest to transition between machines.

Work period per person must be no less than 30s and no more than 60s.
Record scores for each machine.