Workout of the Day

Workout of the Day 5th Nov

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1min Passive Hang

8 KB Windmills, per arm

8 Bottoms up KB Press, per arm

5×1 Jump to Hollow

5×3 Kip Swing

3×3 Kipping Pull Up

Metcon (AMRAP – Reps)

6min EMOM

4-8 Pull Ups (Kip/Butterfly)
Focus on jumping straight into the first rep (no extra swings).

Strength

Split Jerk (Build to 1RM (12min))

Metcon

Metcon (Time)

30 Push Press

30 Push Jerk

30 Split Jerk

Rx: 60/40kg

Int: 40/30kg

Sc: 20/15kg