Workout of the Day

Workout of the Day

Instinct Fitness – CrossFit Thorndon – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder Activation

8 Windmills, per arm (16/12)

60s Arm bar, per arm (24/16)

8 Windmills, per arm (24/16)

60s Passive Hang narrow grip

Metcon

Metcon (Time)

5 Rounds:

400-meter run

7 L Pull-ups

4 Clean and Jerks (80/50)

Metcon (No Measure)

-Accessory-

3 Rounds, 30on:30off

Hollow Rock

V-Ups

Side Plank L

Side Plank R

Metcon (No Measure)

-Accessory-

3 Rounds, 30on:30off

Hollow Rock

V-Ups

Side Plank L

Side Plank R