Workout of the Day

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

10 Ring Swings

5 Hips to Rings

3 Ring Muscle Ups

2min Barbell Yoga (J-curls, Kang Squat, etc.)

6min to build to working weight for metcon

Metcon

Metcon (Time)

1200m Run

15 Squat Cleans

15 Push Jerks

15 Ring Muscle Ups

1200m Run

12 Squat Cleans

12 Push Jerks

12 Ring Muscle Ups

1200m Run

9 Squat Cleans

9 Push Jerks

9 Ring Muscle Ups

Rx: 80/50kg

Sc: 50/35kg, Burpee Chest 2 Bar

Beg: 30/20kg, Burpee Jumping Chest 2 Bar, 800 Run