Workout of the Day

Workout of the Day 4th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min KB Arm Bar, per arm

8 KB Windmills, per arm

1min Passive Hang

10 Jump to Split, no bar

10 Split Jerk with dowel

10 Split Jerk with barbell


Split Jerk (1-1-1-1-1-1-1)

Build to 1RM across 7 sets


Metcon (AMRAP – Rounds and Reps)

10min AMRAP

2 Clean & Jerks

7 Chest to Bar Pull Ups

Rx: 80% of 1RM

Int: 70% of 1RM

Sc: 60% of 1RM, Scale Pull Ups