Workout of the Day

Workout of the Day 2nd July

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

3 Rounds

10 Cuban Rotations

10 Banded Pull aparts

:30 Passive Hang

T2B Warm Up

2 Rounds:

5-10 Kip Swings

5-10 Knees to Elbows

5-10 Toes to Bar
Use the warm up to practice the timing and tempo of the T2B. Focus on a tight arch.

Metcon (Time)

5 Rounds

30 Alternating DB Snatch

20 Toes 2 Bar

30 Push Ups

Rx: 22.5/15kg

Int: 15/10kg, Knees 2 Elbows

Sc: 10/5kg, Hanging Knee Raise, modified push up