Workout of the Day

Workout of the Day 26 June

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1000m Bike

2 Rounds

5 Burpee Over DB

10 DB Press, per arm

10 Walking Lunges


1min KB Calf Stretch

1min KB Goblet Squat


Metcon (AMRAP – Reps)

4min AMRAP

Burpee Box Jump Overs

Rest 5min

For Time (18min)

400m Run

30 Wall Balls

30 Dumbbell Snatch

400m Run

20 Handstand Push Ups

20 DB Overhead Squat (10+10)

400m Run

10 Wall Walks

10 Alt DB Squat Snatch

Rx: 9/6, 22.5/15 kg

Int: 9/6, 15/10 kg

Beg: 6/3, 10/5 kg
Load AMRAP Score into wodify and add chipper time in comments.