Workout of the Day

Workout of the Day 1st November

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

Gymnastics

Toes to Bar Skill work (10 Reps each)

Work Through All 5 Progressions:

1 – Toes to Kettlebell

2 – TTB on Plates (start in arch)

3 – L-Pops

4 – L-Sit to Strict T2B

5 – Stall Bar Tempo Toes 2 Bar

Each progression can be scaled down to a Knees to Chest version.

Aim for 10 reps on each progression.

Metcon

Feeks (Time)

For time:

2 x 100-meter shuttle sprint

2 squat clean thrusters, 65-lb. dumbbells

4 x 100-meter shuttle sprint

4 squat clean thrusters, 65-lb. dumbbells

6 x 100-meter shuttle sprint

6 squat clean thrusters, 65-lb. dumbbells

8 x 100-meter shuttle sprint

8 squat clean thrusters, 65-lb. dumbbells

10 x 100-meter shuttle sprint

10 squat clean thrusters, 65-lb. dumbbells

12 x 100-meter shuttle sprint

12 squat clean thrusters, 65-lb. dumbbells

14 x 100-meter shuttle sprint

14 squat clean thrusters, 65-lb. dumbbells

16 x 100-meter shuttle sprint

16 squat clean thrusters, 65-lb. dumbbells
In honor of Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, died Aug. 16, 2012
To learn more about Feeks click here
Use the 200m run for 100m shuttle repeats.