Workout of the Day

Workout of the Day 29th Dec

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

-3 Rounds-

5sec Max RPM Assualt Bike

5 Max Distance Broadjumps

5 Max Height Wall Balls

Strength

Push Press (5-5-5-3-3-3)

Using the rep scheme above, build to a heavy 3 rep push press.

Metcon

Metcon (Time)

For Time

40-20-10

Box Jump Overs*

20-10-5

Handstand Push Ups*
Rx:

20″->24″->30″ Box

0″->1″->2″ Deficit HSPU (approx one 10kg plate)

Int: 20/24″ Box, Standard HSPU

Sc: Box Step Overs, Push Press @ 50% of 3RM