Workout of the Day

Workout of the Day 28th Feb

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Sets

10m Bear Crawl

:30 Hip Flow

10m Backward Bear Crawl

:30 Slow Air Squats


Metcon (Time)

In Pairs, 2 Rounds

20 Chest 2 Bar Pull Ups

400m Run

20 Deadball Clean (to Shoulder)

400m Run

20 Burpee Box Jump Over

400m Run

20 Weighted Pistols

400m Run

20 Handstand Push Ups

400m Run

*Round 2 perform only 200m run.
Make these movements as challenging as possible so you will have to share the load and change working partners several times for each movement.