Workout of the Day 6th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

15m + 15m Bear Crawl

5 DB Thrusters

15m + 15m Crab Walk

10 Jumping Lunges

15m + 15m Lizard Crawl

15 Sit Ups

Warm-up (No Measure)

1:00 Passive Hang

1:00 Wall Facing Handstand

3 Rounds, for quality

10-15 Wall Facing Shoulder Taps

10-15 HS Plate Step Ups

5-10m HS Walk (Spotted if needed)

Metcon

Metcon (Time)

Every 6min for 5 Rounds

15 Single arm KB Snatch, Left

15 Single arm KB Snatch, Right

15 Burpees

5m Handstand Walk
Rx: 24/16kg, HS must be unbroken

Int: 24/16kg, one break allowed

Sc: 16/12kg, 3 attempts at HSW or 15m bear crawl

Aim to complete each round under 3min.