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)

Mega Tabata (40:20×8)

1: Air Squat

2: Straight Leg Burpees

3: Jumping Lunge

4: Push Ups
Mobility:

1min Child’s Pose

1min KB Windmills

1min Narrow Stance Squat

Warm-up (No Measure)

Mega Tabata (40:20×8)

1: Air Squat

2: Straight Leg Burpees

3: Jumping Lunge

4: Push Ups
Mobility:

1min Child’s Pose

1min KB Windmills

1min Narrow Stance Squat

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Sub Rower for AB cals 1:2

Rx: 9/6kg, 35/25kg barbell, 20″

Beg: 6/3kg, 20/15kg barbell, step ups