Workout of the Day

Workout of the Day 28th Nov

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

:30 Wall Facing Handstand Hold

:30 Burpees

:30 Passive Hang

:30 Lunge Lunge Squat

Metcon

Metcon (AMRAP – Rounds)

30min EMOM

1: 15/10cal Assault Bike

2: 15 DB Thrusters (22.5/15kg)

3: 20/16cal Row

4: 8 KB Swings + 8 Box Jumps (24/16kg + 24″/20″)

5: Rest
Scale loads and reps so you work for roughly 40-50sec per minute.

Metcon (Time)

Extras (Optional)

3 Rounds

10 V-Ups

20 Crunches

:30 Plank

1min Rest