Workout of the Day

Workout of the Day 22nd July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min KB Ankle Stretch

1min Squat Hold

3 Rounds

400m Jog

10 Air Squats

5 Kip Swings or Pull Ups


Metcon (Weight)

Tempo Front Squat + Front Squat

Tempo: 53X0 (5s Down, 3s hold, Fast up, 0s at top)


Metcon (Time)

1000m Run

50 Hang Snatches (20/15)

30 C2B Pull Ups

[Time Cap: 10min]

Rx: As above

Int: Pull Ups

Sc: KB Swings, Jumping Pull Ups


Metcon (No Measure)

3 Sets, for quality

10 Single Leg KB RDL, per side

1:00 Plank