Workout of the Day

Workout of the Day 20th Nov

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

200m Run

:30 Skipping/Doubles

2 Rounds

10 Goblet Squats

5+5 Single Leg Deadlifts

:30 Ankle Stretch

Strength

Back Squat (5RM with 2sec pause)

Build to 5RM with a 2sec pause on each rep.

Then perform 2×5 @90% of your 5RM.

Metcon

Metcon (Time)

4 Rounds

100 Double Unders

15 Russian KB Swings

25 Wall Balls

Rx: 32/24, 9/6

Int: 24/16, 9/6, 50 Dubs

Sc: 16/12, 6/3, 100 Singles