Workout of the Day 22nd Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

1min Squat Hold

1min Front Rack Stretch

20 Wall Squats (slow & controlled)

Strength

Squat Clean (15min to Find 1RM Squat Clean)

Metcon

Metcon (Time)

In Pairs;

5 Rounds each, alternating rounds:

3 Bar Muscle Ups

6 Toes to Bar

9 Deadlifts

100m Run

Rx: 100/70kg

Int: 6 C2B Pull Ups, 80/50kg

Sc: 6 Jumping Pull Ups, 6 Knees to Chest, 50/35kg