Workout of the Day 24th Dec

Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit

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Warm-up

Warm-up (No Measure)

In Teams of 3:

200 cal Row for time

Gymnastics

Warm-up (No Measure)

Bar Muscle Up

– The Kip

– The Transition

– The Recycle

If you have BMU, spend 10mins working through the following complex (unbroken). Increase by one rep each set.

1 Pull Up

1 Toes to Bar

1 Chest to Bar

1 Toes to Bar

1 Bar Muscle Up

Metcon

Metcon (Time)

“Jacob Morris”

50 Wall Balls

40/30 cal Bike or Row

30 Dumbbell Snatches, alternating

20 Box Jump Overs

10 Bar Muscle Ups

Rx: 9/6, 22.5/15kg

Int: 9/6, 15/10kg, Burpee C2B

Sc: 9/6, 10/5kg, Burpee Pull Up