Workout of the Day

Workout of the Day 4th Dec

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

:20 Assault Bike

Rest 30sec

5 High Box Jumps (no rebounding)
1min Couch Stretch

1min Active Spidermans

Strength

Back Squat (5RM + Drop sets (2×5 @ 90%))

Metcon

Metcon (Time)

18-15-12-9

Hang Squat Clean

72-63-54-45

Double Unders
Rx: 40/30kg, Unbroken DU(?)

Int: 35/25kg

Sc: 20/15kg, Single Unders