Workout of the Day

Workout of the Day 6th June

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

Suggested Warm Up

5 Air Squats

5 Kip Swings

5 BB Thrusters

5 Kipping Pull Ups

5 Thrusters 40/30

5 Butterfly Pull Ups

…then,

5 Deadlifts

5 Push Ups

5 Deadlifts

5 Eccentric only HSPU

5 Deadlifts

5 HSPU
Today we will be partnering up and counting/judging each other. For most people, it is uncomfortable but it is an important to maintain intergrity, be accountable for your own movement, and get external feedback (e.g. no reps).

Metcon

Metcon (Time)

For Time

21-15-9

Thrusters

Pull Ups

…into,

21-15-9

Deadlifts

Handstand Push Ups

[3min Time Cap each]

[6min Time Cap total]
For scaling options see:

https://www.newzealandnationals.co.nz/individual-workouts-2019/

Metcon (Time)

Finisher (if time):

100 Barbell Bicep Curls (20/15)

*every break perform 10 sit ups