Workout of the Day

Workout of the Day 19th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Lower Back Warm Up

Wall Ball Play standing with back to the wall 0.5m away.

20 reps side to side

20 reps through the legs

20 reps overhead

8 Jefferson Curls

HSPU Warm Up

8 Inchworms, arms locked

20 Shoulder Taps

8 Eccentric Strict HPU

8 Kipping HSPU

2-3 practice lengths of HS Walk

Build to starting Deadlift weight

Ready to go!

Metcon

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Metcon (AMRAP – Rounds and Reps)

Alternative: 20min AMRAP

3 Rounds of Cindy

[5 Pull Ups]

[10 Push Ups]

[15 Air Squats]

400m Run