Workout of the Day

Workout of the Day 4th May

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Passive Hang

:10 Chin Over Bar Hold

Day 4

3 Sets

50% of max reps Pull Ups

20 Air Squats

20 Sit Ups
Scaling the Challenge:

Level 1 – Inverted Row with barbell in rack

Level 2 – Bodyweight Pull Up

Level 3 – Weighted Pull Up

Warm-up (No Measure)

:30 Passive Hang

:10 Chin Over Bar Hold

Day 4

3 Sets

50% of max reps Pull Ups

20 Air Squats

20 Sit Ups
Scaling the Challenge:

Level 1 – Inverted Row with barbell in rack

Level 2 – Bodyweight Pull Up

Level 3 – Weighted Pull Up

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Metcon (No Measure)

Finisher: Coaches Choice!