Workout of the Day

Workout of the Day 25th Mar

Announcements

Due to upcoming COVID-19 alert Level 4 the gym will be closed from 6:00pm on Tuesday 24th March

Final class will be 6:00pm Monday 23rd March

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

1min KB Ankle Stretch

1min Squat Hold

into 1/2 Mikko Triangle

Metcon

Metcon (Calories)

20min EMOM (5 Rounds)

1 – Bike cals

2 – Row cals

3 – Burpees

4 – Rest

Aim to keep the same cals/reps on all three stations.

Rx: 16+

Int: 12+

Sc: 8+

Metcon (Calories)

20min EMOM (5 Rounds)

1 – Bike cals

2 – Row cals

3 – Burpees

4 – Rest

Aim to keep the same cals/reps on all three stations.

Rx: 16+

Int: 12+

Sc: 8+

Metcon (Time)

21-15-9

Back Squat

KB Swing

[Time Cap: 7min]

Rx: 100/70kg, 32/24kg

Int: 80/55kg, 24/16kg

Sc: 35/25kg, 16/12kg