Workout of the Day

Workout of the Day 7th Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds, with empty bar

5 Strict Press

5 Push Press

5 Push Jerk

*hold each rep in overhead position for 2sec

Weightlifting

Metcon (Weight)

Barbell Cycling

12min EMOM, for quality

(30s on : 30s rest)

1: Deadlift

2: Push Jerk

@40% of Push Jerk 1RM

Metcon (Weight)

Barbell Cycling

12min EMOM, for quality

(30s on : 30s rest)

1: Deadlift

2: Push Jerk

@40% of Push Jerk 1RM

Metcon

Metcon (Time)

50/35cal Assault Bike or Row

into…

100-80-60-40-20 Double Unders

50-40-30-20-10 Ab Mat Sit Ups