Workout of the Day

Workout of the Day 20th Feb

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

Crab Soccer

Soccer while crab walking!

Gymnastics

Metcon (No Measure)

4 Rounds, 30s on:30s rest

Hollow hold

Arch Hold

Passive Hang

Metcon (No Measure)

4 Rounds, 30s on:30s rest

Hollow hold

Arch Hold

Passive Hang

Metcon (No Measure)

4 Sets (Giant Set)

3 Jump to Hollow

3 Kipping Pull Up/C2B

1 Bar Muscle Up

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

3 Rounds

10 Pull Ups

20 Air Squats

3 Rounds

8 C2B

20 Box Jumps

3 Rounds

6 Bar Muscle Ups

20 Wall Balls

*If you complete 9 Rounds, continue performing 6 BMU and 20 WBs for the remainder of the time.
Don’t rip. If you feel a rip coming switch to HSPU or Push Ups with increasing deficit.