Workout of the Day

Workout of the Day 19th December

Instinct Fitness – CrossFit Thorndon – CrossFit

Warm-up

Warm-up (No Measure)

Squat Mobility, 1min each

Kneeling

Kneel to Squat

Goblet Squat hold

EMOM 5min

35 Double Unders

If you cannot maintain 35 DUs per minute you should seriously consider scaling to maintain a good intensity for this workout.

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
*Coach to select appropriate time cap.

Post-WOD

Metcon (No Measure)

Accessory Work

3 Sets

12 Stiff Legged Deadlift

12 Reverse Lunges

35/25kg

CrossFit45 WOD

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap