Workout of the Day 18th Oct

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

1min each:

Wrist Flow

Handstand Hold

Passive Hang

For Quality:

20 Overhead Squats with DB or KB

Metcon

Metcon (3 Rounds for time)

On a running clock…

0:00 to 10:00

5 Rounds

15 Wall Balls

10 Handstand Push Ups

10:00-20:00

2 Rounds

30/20 cal Assault Bike

20 DB Hang Clean & Jerk

20 Pull Ups

20:00-30:00

“Annie”

50-40-30-20-10

Double Unders

Sit Ups