Workout of the Day

Workout of the Day 31st July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Shuttle run

20 Dumbbell Snatches

1:00 Shuttle run

20 Goblet Squats

1:00 Shuttle run

20 Overhead Lunges
Mobility:

1min Passive Hang

1min KB Windmills

Metcon

Metcon (3 Rounds for time)

3 Parts, each for time:

21-15-9

Burpee Over box (24/20)

3-2-1

Rope Climb 15ft

21-15-9

Cal Assault bike

HSPU

9-6-3

RMU

21-15-9

Box Jumps (24/20)

10min Time Cap for each section and 5min Rest between.
Scaling:

Rope Climbs > KB Swings

Handstand Push Up > 2x Push Ups

Ring Muscle Up > Burpee Pull Up