Workout of the Day 27th Dec

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1min Passive Hang

20 Cuban Rotations

10 Teacups, per arm

Then, build to starting weight for workout using 3 bars.

Metcon

Metcon (Time)

Linda (modified for teams)

10-9-8-7-6-5-4-3-2-1

Deadlift

Bench Press

Squat Clean

Perform in teams and multiply reps by the number of members in the team. Max 3 per team.
Deadlift/Bench/Clean as a multiple of the average body weight

Rx: 1.5x/1x/0.75x

Sc: 1x/0.75x/0.5x