Workout of the Day 28th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

Wrist Flow

1min Passive Hang

1min Hollow hold

1min Arch hold

-Kipping Practice-

5×1 Jump to Hollow

5×5 Kip Swing

5×3 Kipping Pull Up

Metcon

Metcon (AMRAP – Rounds and Reps)

24min AMRAP

21 Burpee Over Bar

7 Deadlifts

10 Pull Ups

*Every 6:00 Run 400m, including 0:00

Rx: DL 1.5x BW

Int: DL 1x BW

Sc: 0.5x BW