Workout of the Day

Workout of the Day 30th October

Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – WODFIT

Warm-up

Warm-up (No Measure)

Power Clean warm up

10 J-curls

10 Kang Squats

10 Power Cleans

Weightlifting

Power Clean (5RM TnG)

Must be touch and go.

Metcon

Metcon (AMRAP – Rounds)

Death by…

Every 5mins complete one round of:

5 TnG Power Cleans

10 Back Rack Lunges

5 TnG Power Cleans

10 Front Rack Lunges

5 TnG Power Cleans

10 Overhead Lunges

Rx – 50/35kg
Start with a weight that is between 40-50% of 5RM and increase by 5kg every 5mins.