Workout of the Day 21st Oct

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Because we need to run through 2 heats of 20mins, it is recommended you start your warm up before class if possible.

Row/Bike for 5mins

followed by:

3 Rounds

4 DB Thrusters

6 Toes 2 Bar

24 Double Under

rest 60s, increase speed each round to “race pace”.

Metcon

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Metcon (Time)

Alternative to 20.2…

3 Rounds:

50 Overhead Plate Lunges (20/15kg)

35/25 Push Ups

50 Sit Ups

35/25 cal Assault Bike