Workout of the Day 26th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

Rowing Technique

5 Strokes – Legs only

5 Strokes – Legs & Hips only

5 Strokes – Legs-Hips-Arms-Pause-Recover

10 Strokes – Smooth pulls as above aiming for a 1:2 Pull to Recovery ratio.

Metcon

Metcon (AMRAP – Reps)

Modified Mikko Triangle

40min EMOM

1: Bike

2: Row

3: Burpees

4: Rest

Each minute perform as many cals as possible. You score at the end = the sum of the lowest number achieved for each exercise.

E.g.

Bike – 12cals

Row – 14cals

Burpee – 10reps

Score = 36