Workout of the Day

Workout of the Day 2nd Aug

Posted Luke Fiso

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

:20-:30 Top of Ring Support

:20-:30 Bottom of Ring Support

5 Ring/Box Dips

Warm-up (No Measure)

Ring Muscle Up Progressions:

1. Low Ring Transitions

2. Hip to Ring Swing

3. Jumping Ring Muscle Up

4. Just Do It!

Muscle-ups (Max Ring Muscle Ups (one set))

Metcon

Metcon (Time)

3 Rounds

40/30cal Row or Bike

15 Sandbag Cleans

Sub: Heavy Double KB Clean