Workout of the Day

Workout of the Day 6th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

In Pairs:

150 Wall Balls

One partner works while the other hangs from pull up bar

Gymnastics

Metcon (No Measure)

4 Sets for quality:

30s Hollow hold

5-10 Kip Swings/Kipping Pull Ups

3-5 Strict Pull Ups

Metcon (No Measure)

4 Sets for quality:

30s Hollow hold

5-10 Kip Swings/Kipping Pull Ups

3-5 Strict Pull Ups

Metcon

Metcon (Time)

5 Rounds

12 DB Clusters

12 Pull Ups

Rx: 2x 22.5/15kg

Int: 2x 15/10kg

Sc: 2x 10/5kg, Banded Pull Ups