Workout of the Day

Workout of the Day 25th Feb

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min KB Ankle Mobility

1min Squat Hold

3 Sets

5-10 Wall Balls

10 cal Row

*build pace through each set


Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Metcon (AMRAP – Reps)

Alternative to 19.1

15min AMRAP

20/15cal Bike

10 Toes 2 Bar

10 DB Cleans

Rx: 22.5.15kg x2

Int: Knees to Elbows, 15/10kg

Sc: 15/10cal, Sit Ups, 10/5kg