Workout of the Day

Workout of the Day 21st Dec

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT

Metcon

12 Days of Christmas (Rx) (Time)

For Time

Perform 1, then 2-1, then 3-2-1, and so on…

1 Hang Squat Snatch @ 50/35kg

2 Clean & Jerk @ 50/35kg

3 Muscle-Ups

4 Box Jumps 30/24″

5 Bar Facing Burpees

6 Push Press @ 50/35kg

7 C2B Pullups

8 T2B

9 Wall Ball 9/6kg

10 Pistols (alt)

11 Strict HSPU

12 Front Squats @ 100/70kg (no racks)

12 Days of Christmas (Scaled) (Time)

For Time

Perform 1, then 2-1, then 3-2-1, and so on…

1 Wall Walk

2 Clean & Jerk @ 40/30kg

3 Pull Ups

4 Box Jumps 24/20″

5 Bar Facing Burpees

6 Push Press @ 40/30kg

7 Jumping Pull Ups

8 Knees to Chest

9 Wall Ball 9/6kg

10 KB Swings

11 Push Ups

12 Front Rack Lunges 40/30kg