Workout of the Day

Workout of the Day 4th Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

Tabata

20s Box Jumps

10s Step Ups

Leg Swings

Calf Stretch

Warm-up (No Measure)

3 Sets

Max Rep Strict Pull Up Medley

*Rest 90s between sets

If you do not have strict pull ups yet perform max banded prone grip directly into max supine grip pull up.

Metcon (3 Rounds for reps)

5min AMRAP

Buy In: 50/35 cal Row/Bike

with time remaining…

12 Deadlifts

8 Box Jump Overs

-Rest 5min-

5min AMRAP

Buy In: 35/25 cal Row/Bike

with time remaining…

8 Deadlifts

8 Box Jump Overs

-Rest 5min-

5min AMRAP

Buy In: 20/15 cal Row/Bike

with time remaining…

4 Deadlifts

8 Box Jump Overs

Rx: 100/70kg, 24/20″

Int: 80/50, 24/20″

Sc: 50/35, 20″ Step Up
Score each AMRAP separately.

Score = Deadlifts & BJO reps only.

Metcon