Workout of the Day

Workout of the Day 21st Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

3 Rounds of Cindy

Mobility:

1min Active Spidermans

1min Passive Hang

Skill Development:

The Med Ball Clean
https://journal.crossfit.com/article/the-medicine-ball-clean

Metcon

Metcon (Time)

100-m walking lunge

100 push-ups

100 medicine-ball cleans

100 pull-ups

100-m walking lunge

Wall Ball: 9/6kg
Intermediate:

75-m walking lunge

75 push-ups

75 medicine-ball cleans

75 pull-ups

75-m walking lunge

Beginner:

50-m walking lunge

50 knee push-ups

50 medicine-ball cleans

50 ring rows

50-m walking lunge