Workout of the Day

Workout of the Day 29th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

1:00 Machine

20 Alternating V-Ups

5 KB Windmills L/R

Banded Tricep/Lat Stretch

Metcon

Metcon (Time)

50/40cal Machine

40 Toes to Bar

30 Dumbbell Snatches

20 Burpee Over Dumbbell

30m DB Single Arm Overhead Lunge

-Rest 5min-

30m DB Single Arm Overhead Lunge

20 Burpee Over Dumbbell

30 Dumbbell Snatches

40 Toes to Bar

50/40cal Machine

[Cap 30min]

Rx: 22.5/15kg

Int: 15/10kg, Knees to Chest

Sc: 10/5kg, Sit Ups
Workout Notes:

Target time – 25min

Keep a moderate pace on the machine, 1300/1000 cal/hr is the goal

Toes to bar should be broken into small sets with very short rest periods between.

Go big on the DB Snatches and smooth on the burpees.

Switch arms on the lunges every 15m.