Workout of the Day

Workout of the Day 26th Jan

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

400m Jog

5 Inchworms

5 Strict Toes 2 Bar

5 Broadjumps

Hip Flow 1min

Passive Hang 1min

Metcon

Metcon (Time)

In Pairs; For Time:

400m Run

20 Thusters

40 Pull Ups

60 Burpee Over Bar

40 Toes 2 Bar

20 Clean and Jerks

400m Run

Rx: 60/40kg

Int: 50/35kg, 30 Pull Ups/T2B

Sc: 35/25kg, 30 Jumping Pull Ups/Hanging Knee Raise
WOD Rules:

Run together.

Share the barbell reps.

Synchro Pull Ups, Burpees, and T2B.

With the open coming up the gymnastics scaling options are simple – Rx or Scaled.

If you are using the scaled variations then try using the CrossFit Open standards, particularly for jumping pull ups.