Workout of the Day

Workout of the Day 23rd June

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

10min Clock

1:00 Machine

15 Banded Air Squats

30 Single Unders

10 Inchworm


Metcon (No Measure)

Pull Up Progression

10x Jump to Hollow – *focus on full grip NOT just fingertips

10x Slow Hanging Hollow/Arch

10x Kip Swing

Kipping Complex:

-Find a max unbroken set-

1 Pull Up + 3 Kip Swings

2 Pull Ups + 3 Kip Swings

3 Pull Ups + 3 Kip Swings

…continue to add one rep to pull ups


Metcon (Time)

4 Rounds

25/20 cal Machine

25 Push Ups

50 Air Squats

75 Double Unders

[Cap: 24min]