Workout of the Day

Workout of the Day 28th Nov

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT

Warm-up

Warm-up (No Measure)

3 Rounds

10 Around the Worlds

10 Bird-Dogs, per side

30sec Goblet Squat

Weightlifting

Back Squat (10-8-6-4-2-6)

10 @ 40% of 1RM

8 @ 60%

6 @ 70%

4 @ 80%

2 @ 90%

6 @ 80%

Record weight used for final set.

Metcon

Metcon (3 Rounds for time)

3 Rounds, each for time:

20 Thrusters 40/30kg

10 Burpees

200m Run

*1min Rest*