Workout of the Day

Workout of the Day 23rd July

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Tabata (8 Rounds, 20:10)

Hollow hold or Hollow rock

– Rest 1min –

Tabata (8 Rounds, 20:10)

Arch hold

Warm-up (No Measure)

1min Banded Lat Stretch

10 KB Windmills per arm

2 Rounds (left/right)

5 DB Snatches

5 DB Clean & Jerk

5 DB Squat Snatch

Metcon

Metcon (3 Rounds for reps)

4min AMRAP

27 Wall Balls

27 Burpee Over DB

27 DB Snatches

4:00 Rest

4min AMRAP

21 Wall Balls

21 Burpee Over DB

21 DB Hang Clean & Jerk

4:00 Rest

4min AMRAP

15 Wall Balls

15 Burpee Over DB

15 DB Squat Snatches

Rx: 22.5/15kg

Int: 15/10kg

Sc: 10/5kg