Workout of the Day

Workout of the Day 6th Nov

Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit

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Warm-up

Warm-up (No Measure)

1min Passive Hang

8 KB Windmills, per arm

1min HS Hold

8 Bottoms Up KB Press, per arm

Warm-up (No Measure)

5 Jump to Hollow

10 Kip Swing – slow

10 Kip Swing – normal speed

5x 1 Strict + 1 Kipping Pull Up

5x 2-3 Kipping Pull Ups

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups