Workout of the Day

Workout of the Day 24th Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

400m Jog

Toe Walk

Heel Walk

High Knee Run

Butt Kicks

Side Shuffles

High Bounds

Broad jumps

Warm-up (No Measure)

DB Circuit – 2 Rounds

*Perform all reps on right arm first then switch to left arm = 1 Rounds

5 DB Cleans

5 DB Front Squats

5 DB Shoulder 2 Overhead

5 DB Snatches

5 DB Overhead Squats

Rest and repeat.


Metcon (5 Rounds for time)

5 Rounds, each for time:

10 Burpee Over DB

12 Alternating DB Snatches

100m Sprint

12 DB Clean & Jerk (6+6)

Rest 2min between rounds

Rx: 22.5kg/15kg

Int: 15/10kg

Sc: 10/5kg