Workout of the Day

Workout of the Day 30th Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

400m Jog

-Line Drills-

Quad Stretch

Knee to Chest

Soldier Kicks

Cradle Stretch

Walking Samson

Walking Spiderman

Toe Walk

Heel Walk

High Knees

Butt Kicks

Side Shuffle
Mobility:

1:00 Dynamic Calf Stretch

:30 Leg Swings, per leg

Metcon

Metcon (Time)

For Time:

20 Back Squats (100/70)

1mi Run

20 Back Squats (100/70)

Rest 5min

5 Rounds

50 Double Unders

15 Hang Power Snatch (35/25)

Rest 5min

60 Burpees Box Jump Over (24″/20″)
Squats are from the ground. Scale appropriately.

Int: BS-70/45, HPS-35/25, Step OK

Sc: BS-40/30, HPS-20/15, Burpee Step Over