Workout of the Day

Workout of the Day 27th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

400m Run

10m Walking Lunge

10 Air Squats

Lower Back Stretch

Banded Lat Stretch

Metcon

Warm-up (No Measure)

Rowing Warm Up

30sec each stroke variation:

– Legs only

– Legs and Hips

– Legs, Hips, Arms, Pause

– 1/2 Stroke

– 3/4 Stroke

– Full Stroke

Metcon

Retesting 2km Row or 1 mile Run

2k Row (Time)

Max Effort 2k Row

1-Mile Run (Time)

Max Effort 1-Mile Run