Workout of the Day

Workout of the Day 21st June

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

1 min each:

Lower Back Foam Roll

Lacrosse Ball Tricep Smash

Side to Side stretch

T-Spine Opener

Metcon (Calories)

Assault Bike Sprints

Build up to an all out 20 sec sprint for max calories

then…

E3MO3M x3

Perform the same cals

Metcon

Metcon (6 Rounds for reps)

6 Sets

1:30 on/1:30 off

a) 30 KB Swings + Max Ring Dips

b) 20 Burpees + Max Handstand Walk

Rx: 24/16kg

Int: Box Dips

Sc: Push Ups, Handstand Hold