Workout of the Day

Workout of the Day 29th June

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Burgener Warm Up:

– Down and up

– Elbows high and outside

-Muscle snatch

– Snatch land

– Snatch drop

– Hang power snatch

Go until everyone gets it right and is in sync.


Metcon (Time)

5 Rounds

20/16 cal Row

10 Burpees Over Rower

[time cap: 10min]

3min Rest

Metcon (Time)

4 Rounds

30 Sit Ups

90 Double Unders

[time cap: 10mins]

3min Rest

Metcon (Time)

3 Rounds

20 Sumo Deadlift High Pull

20 Shoulder to Overhead

[time cap: 10min]

Rx: 50/35 kg

Int: 40/30 kg

Sc: 20/15 kg