Workout of the Day 23th May

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

200m Jog

10m Lunge

10m Broad Jump

Glute & Lower Back Stretches

Strength

Power Snatch (3-3-3-3-3-3)

12min – Build to heavy 3 rep Touch&Go Power Snatch.

Metcon

Metcon (4 Rounds for time)

Every 5min x 4

30 Air Squats

200m Run

7 Power Snatches

Rx: 60/40

Int: 50/35

Sc: 30/20
Each round is for time and should not take more than 3mins. Scale approriately.