Workout of the Day

Workout of the Day 19th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

400m Run

1min Handstand Hold

20 Air Squats

20 Sit Ups

1min Passive Hang

Metcon

Metcon (2 Rounds for time)

In Teams of 3; both for time:

A. Share the load

100cal Assault Bike

30 Rope Climbs

100cal Assault Bike

Rest 5min

B. 2 Working, 1 Resting

50 Shoulder to Overhead

50 Toes 2 Bar

50 Synchro Burpee Over Bar

Rx: 60/40
For part A. share the load as desired between the team.

For part B. one team member will be working while one holds a position…

S2OH > hold 2nd barbell in overhead position

T2B > hang from bar

…the 3rd team member is resting.