Workout of the Day

Workout of the Day 26th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

400m Jog

60sec Kneeling

10 Narrow Stance Squats

10m Banded shuffle, per side

10 Air Squats

2x 5 Barbell Thrusters

60sec Passive Hang

10 Scap Pull Ups

10 Kipping Swings

2x 5 Kipping/Butterfly Pull Ups

Metcon

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Metcon (AMRAP – Reps)

Alternative Workout

7min AMRAP

3-6-9-12-15-18-21…etc.

Power Clean (45/30kg)

Handstand Push Up