Workout of the Day

Workout of the Day 30th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

1:30 Machine

5 Strict Pull Ups

5 Push Ups

5 Air Squats

1:30 Machine

5 Kipping Pull Ups

10 Push Ups

15 Air Squats

Metcon

Metcon (AMRAP – Reps)

2 Sets

15min Max calorie Machine

Straight into:

5min AMRAP of Cindy

– 5 Pull Ups

– 10 Push Ups

– 15 Air Squats

*no rest between sets

Score = Total calories + Total reps from Cindy

Scaling:

Reduce reps for Cindy, e.g.

3 Pull Ups

6 Push Ups

9 Air Squats
Target Score – 600/450 cal + 360 reps

Moderate pace on the machine, aim to hold 1100/950+ cal/hr

Keep pull ups unbroken and 1-2 sets for push ups.

Air squats should be fast and unbroken.