Workout of the Day

Workout of the Day 23rd Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

8 KB Windmills, per arm

1:00 Arm Bar

4 Turkish Get Ups, per arm

1:00 Passive Hang

Metcon

Metcon (Time)

10 Rounds for Time

5 Strict Chest-to-Bar Pull-Ups

10 “X” Dumbbell Movement (22.5/15kg)

15 Sit-Ups

Round 1 – Dumbbell Push Press

Round 2 – Dumbbell Burpees

Round 3 – Dumbbell Power Cleans

Round 4 – Dumbbell Bench Press

Round 5 – Dumbbell Lunge Steps

Round 6 – Dumbbell Front Squats

Round 7 – Dumbbell Bent Over Rows

Round 8 – Alternating Dumbbell Snatches

Round 9 – Dumbbell Deadlifts

Round 10 – Dumbbell Thrusters

Time Cap: 25mins
Rx: 22.5/15kg DBs or similar KBs

Int: Strict Pull Up, same load

Sc: Banded Strict Pull Up, 10/5kg DBs