Workout of the Day

Workout of the Day 29th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min KB Ankle Stretch

20 Wall Squats – feet as close as possible


Metcon (Weight)

6 Sets:

6 Back Squats + 3 Front Squats

@ 50-60% of 1RM Back Squat
Aim to go every 2min.

Perform 6 back squats, rack the bar, and immediately unrack and perform 3 front squats with no rest between movements.


Metcon (Time)

Buy in: 1 mile Run

then, 10 Rounds:

6 Push Ups

9 Air Squats

12 KB Swings

Rx: 24/16kg

Int: 16/12kg

Sc: 12/8kg