Workout of the Day

Workout of the Day 28th June

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

5 Rounds

:10 Assault Bike sprint

10 Burpee to High Target

:30 Plank
Mobility:

1min J-Curls

1min Wrist Flow

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3; 1 Works, 2 Rest

20min AMRAP

10 Bench Press

6 Deadball Cleans

Rx: 80/50, Dball 60/40

Int: 60/40, Dball 50/40

Beg: 30/20, Russian KB Swing

Metcon (AMRAP – Rounds and Reps)

Teams of 3; 1 Works, 2 Rest

20min AMRAP

10 Bench Press

6 Deadball Cleans

Rx: 80/50, Dball 60/40

Int: 60/40, Dball 50/40

Beg: 30/20, Russian KB Swing