Workout of the Day

Workout of the Day 4th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 Sets

:30 Pike Stretch

10 Kip Swing

20 Double Under (focus on breathing)

^Rest as needed

2-3 Rounds

5 Toes to Bar

30 Double Unders

5 Squat Cleans at opening weight

Metcon

Those retesting will be split into 2 heats. Be prepared to judge and then warm up quickly if you are in the 2nd heat.

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Metcon (Calories)

Every 4min x 5 (20mins)

5 Strict Pull Ups

10 Push Ups

15 Air Squats

20 Sit Ups

Max cal Row with time remaining