Workout of the Day

Workout of the Day 2nd March

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Active Recovery

18min EMOM

1: Wrist flow

2: High Plank Scapula Rotations

3: Static Calf Stretch

4: Active Hip Extension

5: Hip Flow

6: 4D Hip Stretch
Aim to move/stretch for 40-50sec per minute

Metcon (AMRAP – Rounds)

Every 3min for 18mins (6 sets)

200m Run

10 DB Snatch (22.5/15)

10 Box Jumps (24/20)
Move with intensity to simulate an open workout, as you now know this doesn’t mean a full pace sprint but instead the faster maintainable speed you can handle.