Workout of the Day

Workout of the Day 21st Jan

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Rounds:

10m Bear Crawl

5 Kick to Handstand

20-30 Double Unders/Skips
– Calf Stretch

– Leg Swings

Warm-up (No Measure)

Toes to Bar Development:

3×5 Kip Swings

3×5 Knees to Elbows

3×3 Toes 2 Bar
Focus on pushing down on the bar and closing the shoulders as your knees/feet start to rise.


Metcon (Time)

In Pairs – alternating rounds;

5 Rounds each of:

50 Double Unders

10 Toes to Bar

10 Shoulder to Overhead

Rx: 60/40kg

Int: 50/35kg, 30 Doubles

Sc: 30/20kg, Knees to Chest, 100 Singles