Workout of the Day

Workout of the Day 22nd May

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1:00 Passive Hang

10×1 Jump to Hollow

Day 20

4×5 Hollow/Arch Box Drill

4×5 Butterfly Box Drill

2×5 Butterfly Pull Ups


Team Workout

Metcon (Time)

In Pairs, For Time:

50 Wall Balls (*each)

150 T2B

75 Hang Power Cleans

[Time cap: 12:00]

Rx: 9/6kg to 10′, 75/45kg

Sc: 9/6kg to 9′, 50/35kg
Partner 1 starts on wall balls, once they complete 50 reps they move on to Toes to Bar while partner 2 can then begin their 50 Wall Balls. After partner completes 50 reps they can now move on to help partner 1 finish the T2B and Hang Power Cleans.

Metcon (Time)

In Teams of 4, For Time:

300 cal Assault Bike

[Time cap: 10min]
Where possible, make teams of 2 males & 2 females.