Workout of the Day

Workout of the Day 1st November

Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – WODFIT

Warm-up

Warm-up (No Measure)

Running Warm Up:

– High Knees

– Butt Kicks

– Over the hurdle

– Knee to Chest

– Lunge

Skills

Metcon (No Measure)

10x 200m @ fast moderate pace

Rest as needed between sets to achieve a 7sec controlled exhale.

Metcon

Metcon (Time)

4 Rounds:

10 Burpees

15 Front Squats 50/35

20 Push Press 50/35

25 Sit Ups