Workout of the Day 1st Oct

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

400m Jog

– Line Drills –

Quad Stretch

Knee to Chest

Knuckle Drags

Cradle Stretch

3 Squats + 1 Broadjump

High Knees

Butt Kicks

Side Shuffles

Carioca
Mobility – :45 each

Dynamic Calf Stretch

Leg Swings

Strength

Front Squat (3×10 @ 60-70%)

Perform one set every 2mins

Metcon

Metcon (Time)

3 rounds

400m Run

40 Wall Balls
Rx: 9/6kg

Int: 30 Wall Balls

Sc: 200m Run, 30 Wall Balls @ 6/3kg