Workout of the Day

Workout of the Day 21st Dec

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

-2 Rounds-

20/15cal Bike

10 Wall Slides

8 KB Windmills, per arm

1min Passive Hang

Warm-up (No Measure)

5 Split Jerk footwork only, no bar

5 BTN Split Jerk

5 Split Jerk with pause in dip & catch

Weightlifting

Split Jerk (3-3-3-3-3-3)

Go every 2mins

Metcon

Metcon (AMRAP – Rounds)

E2MO2M for 12min

8 Toes 2 Bar

10 DB Hang Clean and Jerk (5+5)

12 Burpees

*Each round add 2 burpees.
Rx: 22.5/15kg

Sc: 15/10kg, Knees 2 Chest