Workout of the Day

Workout of the Day 19th Dec

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)


5 Sets each, +/- 100m

Warm-up (No Measure)

1min Hollow Hold

1min Arch Hold

3×5 Kip Swing on rings

3×3 Ring Muscle Up Kip

5×1 Muscle Up Transition on low rings

5×1 Ring Muscle Up


Metcon (Time)

10 Rounds

3 Clean and Jerk

3 Ring Muscle Ups
Rx: 80/50kg

Int: 60/40kg, Burpee C2B

Sc: 35/25kg, Burpee Pull Up