Workout of the Day

Workout of the Day 19th Feb

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

Warm Up Game

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
If there are big groups go in waves 2min apart.

This is a great test of pacing, you have two options:

1. Find a cycle speed that allows you to move for the whole minute without rest.

2. Choose sets that allow you to keep rest under a 5 count.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
If there are big groups go in waves 2min apart.

This is a great test of pacing, you have two options:

1. Find a cycle speed that allows you to move for the whole minute without rest.

2. Choose sets that allow you to keep rest under a 5 count.

Accessory

Warm-up (No Measure)

2 Rounds

1min Plank

1min Side Plank

1min Side Plank

1min Rest