Workout of the Day

Workout of the Day 20th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1min KB Ankle Stretch

1min Squat Hold

3 Sets

5 Explosive Box Jumps

5 Broadjumps max distance

Weightlifting

Back Squat (10-8-6-4-2-4-6-8-10)

The loading should work in the reverse of the rep scheme, increasing as the reps go down and decreasing as the reps go down.

Back Squat (10-8-6-4-2-4-6-8-10)

The loading should work in the reverse of the rep scheme, increasing as the reps go down and decreasing as the reps go down.

Metcon

Metcon (Time)

800m Run

50 Barbell Thrusters

800m Run

50 Lateral Burpees

800m Run

50 Barbell Thrusters

Rx: 20/15kg

Int: 40 reps of each

Sc: 30 reps of each